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^s.-^'^9

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THE
SELF-
EDUCATOR
SERIES

EdHeJ by JOHN ADAMS, M.A., B.Sc.

FRENCH
LATIN
GERMAN
CHEMISTRY
ENGLISH COMPOSITION

t2mo, Cloih. 75 Cents Per Volame

THOMAS Y. CROWELL &, CO.

HEW YORK

Sb%>'^¥

•ft" '

^^>J^"2^^

.7./-

GUIDE-BOOK

To Natural, Hygienic ^
Humane Diet

A Comprehensive

GUIDE-BOOK

To Natural, Hygienic £^
Humane Diet

SIDNEY H. BEARD

Editor of
"The Herald of the Golden Age

New York
Thomas Y. Crowell ^ Co.

Publishers

;2-

C "»(:>

PUBUSHSD, May, 1902

PREFACE

THE subject of Food- Reform is beginning
to be seriously considered by thoughtful
and enlightened persons in all parts of the
world; and the extent of this newly awakened
interest is increasing every day. The fact that
the nature, quality, and quantity of our daily
food largely determines our physical, mental,
and spiritual condition, and that consequently
our own welfare and that of our children de-
pends upon our holding correct ideas concern-
ing diet and upon our living in accordance with
the same, is becoming generally recognized.

In addition to this, the realization that the
abandonment of the carnivorous habit by the
Western Nations would bring about the eman-
cipation of the animal world from the system
of ruthless tyranny and wholesale massacre
which prevails in what are called Christian
countries, is now exercising a powerful influence
upon the minds of a large number of men and

[V]

PREFACE

women who, in consequence of having reached
a comparatively advanced stage of evolution,
feel humanely disposed toward all creatures
who share with them the gift of life upon this
planet. Such souls cannot avoid the convic-
tion that man was never intended by the Infi-
nite Spirit to play the part of a remorseless and
bloodthirsty oppressor toward the sub-human
races.

On every hand those who are laboring to
bring about the adoption of dietetic customs
which neither violate those laws of Nature that
regulate our physical well-being nor outrage
the humane sentiments of the " higher self"
within us, are now met by earnest requests for
information concerning the way of escape from
the bondage of ancestral barbaric custom and
the path to a healthy and harmonious existence.
" How may we live out our full length of days,
joyfully and vigorously, instead of dying of dis-
ease or premature senile decay ? " " How may
we avoid the painful maladies which afflict our
friends and neighbors, and escape the sur-
geon's knife ? " "How may we be delivered
from participation in the guilt of needlessly
shedding innocent blood, and wash from our

[vi]

PREFACE

soul-garments the stain of the shambles ? **
" How may our dinner-tables be sufficiently
spread with the kindly fruits of the earth, in-
stead of with the remains of fellow-creatures
who love life and happiness just as we do ? "
Such questions as these are being asked by
thousands of earnest souls, and it is to help
such inquirers that this guide-book is published.
My aim has been to give useful, practical,
reliable and up-to-date information in a concise
form, avoiding superfluous matter and " fadd-
ism," and only supplying such recipes as are
not so elaborate as to require the skill of a
French "chef" for their interpretation. By
spending a few hours in the thoughtful study
of the following pages, and by practising this
reformed system of diet and cookery in daily
domestic life for a few weeks, any intelligent
person can master the chief principles of Food-
Reform and become qualified to prepare and
provide natural, hygienic, and humane diet
which should satisfy the taste of an ascetic or a
bon vivanty provided that its possessor be not
hopelessly enamoured of the "flesh-pots of
Egypt " and the taste of cooked blood. A
system of living which is enthusiastically recom-

[vii]

PRBFACB

mended by thousands of disinterested advocates
who speak from experience, which comes to us
so full of promise both for ourselves and others,
which bids fair to humanize and transform So-
ciety and to solve many of the world's social
problems, and which is now endorsed by so
many of the highest authorities in the medical
world, merits such attention and study, and is
worthy of a serious trial.

As I am writing a Guide to reformed diet for
domestic use — not an elaborate treatise to jus-
tify it — I have refrained from introducing medi-
cal and experimental testimony concerning the
dangerous and injurious nature of fiesh-food
and the advantages of living upon the kindly
fruits of the earth. Numerous works are ob-
tainable which demonstrate that the principles
and arguments upon which the Food- Reform
Movement is based are supported by an array
of scientific evidence which is more than suffi-
cient to convince any unprejudiced, logical, and
well-balanced mind. For such information I
must refer my readers to other publications
dealing with this phase of the subject — books
and papers which are multiplying day by day,
as the interest in the movement increases.

[ viii ]

PREFACE

For many of the recipes contained in the fol-
lowing pages I am indebted to certain of the
members of the Order of the Golden Age,
and to other workers in the Food-Reform
Cause. Most of them are original, being the
result of thoughtful experiment. All have
been proved to be valuable, and they should,
if carefully followed^ result in the production of
dishes which will give satisfaction ; but if certain
recipes do not commend themselves to some of
my readers they must remember that human
palates differ considerably, and must try other
dishes which they may like better.

In the hope that every reader of this book
will make some sincere endeavor to seek eman-
cipation from the barbaric habits which are
still prevalent, and from that physical trans-
gression into which our forefathers, at some
period of the world's history, appear to have
fallen with such disastrous consequences to
themselves and their posterity, it is sent forth
upon its humble but beneficent mission. Hav-
ing proved that such a way of living is both possi-
ble and desirable, some will, I feel sure, strive to
induce their fellows to live as becomes the Chil-
dren of God rather than as the beasts of prey.

[ix]

PREFACE

Those who have reached that spiritual plane
where the vital relationship of all sentient creat-
ures is recognized, and who find it painful to
contemplate the wanton and cruel slaughter
which at present prevails throughout Christen-
dom — involving the death of a million large
animals every day — will instinctively experi-
ence a longing to apprehend some way by
which this inhumanity and injustice can be
brought to an end. Such will be able to per-
ceive the real significance of the twentieth-cen-
tury crusade against Carnivorism. They will
also feel individually constrained to co-operate
in the great work of bringing about this benef-
icent Reformation of thought and custom, and
in giving to mankind the blessings that will
result from it.

Sidney H. Beard.

[«]

CONTENTS

Page

Animal Food, Substitutes for

Appliances, Labor-Saving

131

Artistic Cookery

Christmas, What to do at .

. 116

Drinks, Summer and Winter

112

Fish, Substitutes for ... ,

Flesh, Substitutes for .

Food, Chemical Composition of .

. 14a

Food Values . . . . ,

. 145

Gravies and Sauces . . • .

Hygienic Information . . • .

146

Ideal Diet

Invalids, How to Feed

• 34

Luncheon Dishes . . • .

Moderation, A Plea for . . ,

Physical Vitality . . . . ,

162

Puddings and Desserts

» 102

Qualities, Medicinal and Dietetic •

• 134

Simple Savory Dishes . . . ,

Simplicity, A Plea for .

• 13

[xi]

CONTENTS

Page

Soups . . . . . .44

Travelling, What to do when . . 29

Useful Information . . . .119

Vegetables, How to Cook . . • ^^S

[xii]

IDEAL DIET

A NATURAL, hygienic, and humane diet
is one which is in harmony with the
Laws of Nature, the Laws of Health, and the
Law of Love. The physical structure of man
is declared by our most eminent biologists to
reveal the indisputable fact that he is at this
present day, as he was thousands of years ago,
naturally a frugivorous (fruit-eating) animal.
It is obvious, therefore, that our Creator's in-
tention is that we should subsist upon the va-
rious fruits of the earth — not upon the prod-
ucts of the shambles.

The accepted scientific classification places
man with the anthropoid apes, at the head of
the highest order of mammals. These ani-
mals bear the closest resemblance to human
beings — their internal organs being practically
identical with those of man — and in a natural
state they subsist almost entirely upon nuts,
seeds, and fruit. And those who have studied

IDEAL DIET

this subject thoroughly can hardly entertain
any doubt that the more largely our diet con-
sists of these simple products of nature, the
more likely we shall be to enjoy health and to
secure longevity.

The number and variety of such fruits and
seeds is very great, and recent discoveries have
proved that nuts can, for the benefit of those
who possess weakened digestive organs as a
result of artificial living, be prepared in various
ways which make them easily digestible and
very savory when cooked. To such food may
be added, for the sake of convenience and va-
riety, pulses, cereals, macaroni, farinaceous sub-
stances, vegetables of various kinds, and ani-
mal products, such as milk, butter, cheese and

eggs.

I would record my personal conviction— a

conviction formed by seven years of abstinence
from flesh-food, by continuous study, obser-
vation and experiment during that period, and
by the knowledge obtained through helping
hundreds of men and women to regain health
by reforming their habits of living — that a well-
selected fruitarian diet will prove beneficial to
all who seek health of body and soul. The

[2]

IDEAL DIET

numerous supplementary foods mentioned in
this book, which cannot strictly be considered
as being fruitarian in their nature, are recom-
mended because of the difficulty which is ex-
perienced by many persons in adapting them-
selves suddenly to such a simple style of living
as Nature would dictate, or in obtaining ad-
equate provisions in their present domestic
environment. Through lack of knowledge,
mistakes are often made by those who com-
mence to abstain from flesh-food; certain
necessary elements are often omitted from
their new diet and failure sometimes results ;
therefore variety is essential for beginners to
insure complete nourishment. The majority
of carnivorous human beings must be helped
forward to a purer and better way of living by
successive steps, and it has been found that the
policy of proceeding slowly but surely " a step
at a time " is the wisest in the end.

The first step must be abstinence from the
flesh and blood of animals and birds, and the
adoption instead of what is popularly known
as " mixed vegetarian diet." This will gradu-
ally lead in course of time to a distaste for fish
— which should at first, however, be retained

[3]

IDEAL DIET

as an article of food by those who are com-
mencing to reform their ways, until experience
has been gained, and any serious domestic dif-
ficulties which may exist have been removed.
Then this mixed vegetarian diet should be
purified, as the perverted taste becomes re-
stored to its natural condition, until it is largely
" fruitarian " in its nature. Circumstances and
individual taste must regulate the rate of this
progress toward what may be termed Edenic
living ; I can but show the way and give help-
ful information.

A FEW of the reasons which lead me to
advocate " Fruitarianism " as being de-
sirable are as follows :

Persons who live principally upon fruits of
all kinds are not often tempted, like those who
partake of savory and toothsome dishes, to eat
after the needs of the body are satisfied. They
thus escape one of the chief causes of disease
and premature death — excessive eating. Even
if fruit should be taken in excessive quantity,
very little harm results from such indiscretion.
They also avoid, to a great extent, the temp-
tation to eat when they are not hungry, and

[41

IDEAL DIET

thus they are more likely to obey the dictates
of natural instinct concerning when to eat.

Fruitarians lessen the amount of work put
upon the digestive organs, and consequently
have more energy to expend upon mental or
physical labor. The grape sugar contained in
sweet fruits — such as bananas, figs, and raisins
— is assimilated almost without effort and very
quickly, while starch food makes a demand
upon our vitality before it is transformed into
grape sugar, and is, in some forms, almost as
difficult to digest as flesh. If taken in exces-
sive quantity it often causes trouble.

The juices of sweet fruits have the power of
eliminating urates and other earthy deposits
from the blood and tissues, as they act as sol-
vents. Fruit therefore tends to prevent and
to remove the cause of old age, gouty and
rheumatic disorders. Fruit in general, how-
ever, does not contain the earthy and cal-
careous matter which is found in flesh and
which produces ossification of the arteries and
premature senility.

Fruitarian diet — if well chosen and contain-
ing all the elements required by the body —
prevents the development of the "drink

[51

IDEAL DIET

crave," and it will cure nearly all cases if prop-
erly and wisely adopted. Dipsomania is in-
duced by eating stimulating food such as flesh,
by malnutrition, or by eating to excess.

Pure blood is secured by living principally
upon fruits and nuts, and consequently there
is little or no tendency to develop inflam-
matory maladies. The wounds of Turkish
and Egyptian soldiers have been found to heal
three times as quickly as those of shamble-fed
Englishmen ; the reason being that the former
live chiefly upon dates, figs and other fruits,
milk and lentils. A wonderful immunity from
sickness is enjoyed by those who live in accord
with Nature's plan; microbes and disease
germs do not find a congenial environment in
their bodies.

Fruitarian diet — if complete — tends to lessen
irritability, to promote benevolence and peace
of mind, to increase the supremacy of the
" higher self," to clear and strengthen spiritual
perception, and to lessen domestic care.

Those who aspire to the attainment of the
higher spiritual powers which are latent and
undeveloped in Man, to cultivate the psychic
or intuitive senses, and to win their way to

[6]

IDEAL DIET

supremacy over their material environment,
will find fruitarianism helpful in every respect.
Such have only to try it intelligently in order
to prove this truth. It may thus become an
important factor in the great work of uplifting
our race from the animal to the spiritual plane.
Herein lies the great hope for mankind — in
fact the only one — and already the harbingers
of the " Coming Race " are treading this earth,
known and recognized by those whose eyes
have been opened to the vision of the higher
and transcendent life. That which tends to
accelerate the development of spirituality is
worthy of our consideration and of our ad-
vocacy.

SUCH diet as is recommended in this book
does not necessitate the horrible cruelties
of the cattle-boat and the slaughter-house. It
is much less likely to contain germs of disease
than the dead bodies of animals which are fre-
quently afflicted with tuberculosis, cancer, foot
and mouth disease, incipient anthrax, swine
fever and worms of various kinds. It is free
from that potent cause of physical malady, uric
acid — ^which is contained in all flesh — and from

[7]

IDEAL DIET

" ptomaines," which develop in corpses quickly
after death and often prove fatal to consumers
of meat ; and it will be found, if wisely chosen
and eaten in strict moderation, to produce a
stronger body, a clearer brain, and a purer
mind. The testimony of thousands of living
witnesses, both in cold and warm climates —
many of whom are medical men, or athletes
who have accomplished record performances
which demanded prolonged endurance and the
exhibition of unusual stamina — bears evidence
to this fact, and those who are desirous of
commencing this more excellent way of living
need not, therefore, fear that they are making
a reckless or dangerous experiment.

THE food which our Creator intended us
to eat must be the safest and best for
us. Man does not resemble either internally
or externally any carnivorous animal, and no
unprejudiced student of the subject can well
escape the conclusion that, when we descend to
the level of the beasts of prey by eating flesh,
we violate a physical law of our being, and run
the risk of incurring the inevitable penalty
which Nature exacts for such transgressions.

[8]

IDEAL DIET

This penalty is being dealt out with inexorable
impartiality and with a lavish hand in the civil-
ized lands of the Western world, where, in
spite of the rapidly growing host of medical
men and the wonderful discoveries and boast-
ings of the materialistic devotees of unscru-
pulous scientific research, such maladies as
scrofula, cancer, lunacy, uric acid diseases,
premature old age and other human ills are
steadily increasing. And although the fact is
not so apparent to the superficial observer, a
still heavier punishment and loss is being suf-
fered by those who err in this respect ; carnal
food promotes carnal-mindedness, dims the
spiritual vision, chains the soul to the material
plane of thought and consciousness, and makes
the complete supremacy of the " Spirit ** over
the " flesh " well-nigh impossible.

It is natural for every man and woman to
live at least a century. The fact that thou-
sands have done so proves that the majority
might attain this age if they would cease from
transgressing Nature's laws. Seneca truly said,
Man does not die, he kills himself." By
eating to live,** instead of " living to eat " —
by introducing into our bodies a pure and vi-

[9]

IDBAL DIET

talizing stream of energy in the form of wisely
chosen natural food, and by amending our
ways generally in accordance with the dictates
of wisdom, most of us may live to benefit the
world by useful service when our faculties have
become ripened and our minds have been
stored by the teaching of experience. Instead
of being in our dotage when we reach three-
score years and ten, we should then be in our
prime, and fitted to serve our generation and
our brethren in the world.

THOSE who decide to adopt this reformed
system of diet will be fortified in their
resolve if they are actuated by the powerful
motive — " Loyalty to Principle " instead of by
reasons which, although in themselves sound
and wise, are to some extent based merely
upon self-interest. The desire to be just and
humane, to lessen suffering and to live in ac-
cordance with God's laws furnishes a much
stronger incentive than the wish to escape dis-
ease and to secure health and long life.

The altruist or humanitarian who embraces
the lofty ideal of helping forward the great
work of lifting mankind to a higher plane of

[ 10]

IDEAL DIET

experience, of delivering our Race from some
of the worst evils with which it is afflicted, and
at the same time of preventing the infliction
of most cruel treatment and the death penalty
in a most revolting form upon countless mill-
ions of innocent animals, will either find a
way resolutely to conquer the initial difficulties
which confront those who make practical pro-
test against the sin of carnivorism, or will, if
necessary, cheerfully endure temporary incon-
venience or discomfort "for Righteousness*
sake."

The would-be fruitarian should therefore
commence by giving such preliminary study to
the subject as will produce the conviction that
flesh-eating is an unnatural habit for man, that
it is totally unnecessary, that reliable medical
and statistical evidence proves it to be gen-
erally injurious, and often dangerous, and that
it involves cruelty and bloodshed which are
both barbarous and indefensible because quite
needless. A deaf ear will then be turned to
the warnings of those well-disposed friends
who, because they are under the spell of an-
cient fallacies or are ignorant concerning the
nutritive advantages which the products of the

[ " 1

IDEAL DIET

earth possess over the products of the shambles,
would seek to deter him from the path of self-
reform by prophesying physical shipwreck and
disaster. Popular superstition concerning ani-
mal food is rapidly being swept away, and pub-
lic opinion has already changed to such an ex-
tent that several insurance companies will grant
policies to abstainers from flesh on more favor-
able terms than to any other section of the com-
munity — teetotalers not excepted. Leaders of
thought in every land are becoming impressed
with the fall import of this far-reaching refor-
mation, and so many forces are now converging
to influence and impel mankind in this direction
that the " signs of the times *' point most dis-
tinctly to a rapidly approaching era in which
Man will return to his original food, and by
so doing enter into a much happier and more
peacefal state of existence upon this planet.

[ 12]

A PLEA FOR SIMPLICITY

SIMPLE meals and simple dishes involve
less trouble in preparation and thus lessen
that almost omnipresent source of unhappi-
ness, domestic care; they are less likely to
cause indigestion, and in a very short time
they become most appreciated. Few persons
perhaps realize how little they know concern-
ing the true taste of many vegetable produc-
tions; the majority have never eaten them
separately or cooked in a proper manner. A
cauliflower skilfully served as a separate course,
either " au gratin *' or with thin melted butter
which is slightly flavored with a few drops
of good vinegar, or with tomato sauce, has
quite a different taste from that which is ex-
perienced when it is mixed up with gravy,
meat, potatoes, and other articles of food.
Young green peas or new potatoes (steamed
in their skins with some mint, and dried off in
the oven so as to be " floury *') will, if eaten

[ 13 1

A PLEA FOR SIMPLICITY

with a little salt and butter, have a delicacy
of flavor which is scarcely noticeable if they
are served with a plate of meat, gravy, and one
or two other vegetables. The same remarks
apply to most vegetables and to many pre-
pared dishes.

IT is a mistake to think that a reformed diet
necessarily involves a larger amount of
cooking, for the reverse is the fact if simplicity
is aimed at and its advantages are appreciated.
An excellent lunch can be made of some well
chosen cheese and a delicate lettuce (dressed
with pure French olive oil, and a small quan-
tity of French wine vinegar), followed by fresh
and dried fruits such as bananas, almonds,
raisins, and tigs. Such a repast is inexpen-
sive, highly nutritious, and easily digestible. A
large variety of foreign cheeses are now obtain-
able, so that even such a simple meal as this
can be varied constantly. At almost all sea-
sons of the year, delicate crisp lettuce can be
had from our market gardeners.

In most vegetarian households the custom
of cooking for breakfast soon becomes dis-
carded. Fresh and dried fruits, nuts, brown

[ 14]

A PLEA FOR SIMPLICITY

bread, butter^ and preserves are found to be
quite sufficient as accompaniments to the
morning cocoa or chocolate. French plums,
figs, and other dried fruits, when carefully
stewed in the oven for some hours, and served
with whipped cream or sauce are very appetiz-
ing and most nutritious. A small plate of
porridge (stewed for two hours on the pre-
vious day and eaten with cream), or some
"grape nuts" eaten with boiled milk and
sugar, or an egg occasionally, can be added
so as to make a more solid meal. Such per-
sons, however, as have been long accustomed
to an elaborate breakfast consisting of bacon,
eggs, and fish, because of the difficulty of ob-
taining a mid-day substantial meal, will, perhaps,
do wisely to substitute for these one of the
cooked dishes which are numbered in the list
of recipes under the heading of " Breakfast
Dishes."

ONE strong reason for urging simplicity is
that, owing to the prevalent general
ignorance concerning food values and the
requisite amount of albumin, starch, sugar, fat,
and other substances, required to keep the

[ 15]

A PLEA FOR SIMPLICITY

human body in health, it is somewhat difficult for
the semi-fruitarian, or vegetarian, to choose a
properly balanced diet at first. Animal flesh
contains very nearly the same chemical con-
stituents as human flesh, and therefore, so far
as correct chemical proportions are concerned,
it must be admitted that until experience has
been gained it is more easy for the food-
reformer to make dietetic mistakes in this par-
ticular respect than the flesh-eater. Many per-
sons have hastily and thoughtlessly commenced
to abstain from animal food, and have then
brought upon themselves severe attacks of fer-
mentation and dyspepsia by eating excessive
quantities of starch in the form of porridge,
bread and potatoes. Others have eaten such
concentrated foods as haricots and lentils to
repletion, being ignorant of the fact that they
are so much more nutritious than lean beef
that only a small quantity is needed for a suf-
ficient meal. By partaking freely of fruit and
vegetables at the same meal, instead of com-
bining fruit with cereals, they have committed
hygienic blunders, and, for want of proper in-
struction, have hastily come to the conclusion
that " vegetarian diet does not suit them,'* and,

[i6]

A PLEA FOR SIMPLICITY

returning to the flesh-pots, have henceforth
blasphemed the evangel of dietetic reform, in-
stead of profiting by the useful lesson Nature
tried to teach them.

The wisest plan is to make one's diet gen-
erally as varied as possible, but not to mix
many articles together at the same meal. And
one of the most important facts to be borne in
mind is that our food must contain a sufficient
quantity of fat, of phosphates, and of proteid
matter. These are found in nuts, olive oil,
brown bread, pulse foods, macaroni, cheese,
milk, and other products.

Abstainers from flesh should begin to live
to some extent (say two days a week) in picnic
style, and the practice will soon become habit-
ual. A picnic which is considered enjoyable
in the woods or open fields will be found
just as pleasant at home if the articles pro-
vided are well chosen and tastefully prepared.
Variety can be obtained by introducing such
things as sandwiches made with mustard and
cress, tomato paste, potted haricots, lentils,
and scrambled eggs. Fresh and dried fruits,
nuts, almonds, raisins, fruit-cakes, and cus-
tard or other puddings provide useful addi-

[ 17]

A PLEA FOR SIMPLICITY

tions ; and it will soon be found that the old-
fashioned three- or four-course dinner which
involves such laborious preparation is a need-
less addition to life's many cares.

[ i8]

Ill

A PLEA FOR MODERATION

ONE of the most frequent mistakes made
by those who commence to live upon a
fleshless diet is that of eating too much — an
error which is, perhaps, also committed by
three-fourths of the general public. Often
through ignorance of the fact that lean beef
consists of water to the extent of nearly
seventy-five per cent., and through having
been brought up in the popular superstition
that meat is the chief source of strength and
stamina, they jump to the conclusion that they
must consume large quantities of cereals and
vegetables in order to make up for their ab-
stinence from animal food. Certain establish-
ments in England, labelled " Vegetarian Res-
taurants,** have, in the past, sometimes done
considerable harm to the cause of food re-
form by the unattractive, erroneous, and in-
adequate manner in which they have repre-
sented the fleshless diet, and they have also

[ 19]

A PLEA FOR MODERATION

done much to encourage this particular form
of blundering. To young clerks and others
who require a large meal at a small cost, some
have been in the habit of furnishing plates of
food which cause the experienced food-re-
former to gaze both in wonder and amazement
— the quantity often being such as would al-
most tax the digestive apparatus of an ostrich
— to say nothing of the unappetizing way in
which it was served. These restaurants are
now being much improved, however, and
many are already doing splendid work as cen-
tres of instruction.

Nothing does more injury to this move-
ment than the discredit which is brought upon
it by those who have upset themselves by
over-eating, and who feel led to justify their
defection by attacking the system they have
forsaken. Among the numerous cases which
have been brought to my notice I remember
one of a minister's wife, who by partaking of
seven substantial meals a day and finishing up
at ten o'clock in the evening with cocoa, cheese
and porridge, brought herself to such a state
of nervous prostration that her doctor ordered
her return to a flesh diet, "as she required

[20]

A PLEA FOR MODERATION

nourishment." He described her case as one
of " lack of nutrition,** instead of preposterous
over-feeding.

A GOLDEN Rule for every food-reformer
is this — Eat only when you are hungry^
and never to repletion. Drowsiness and stu-
por after a meal are sure signs of excess, and
I cannot too strongly urge temperance and
abstemiousness. During seven years' expe-
rience of active work as an advocate of nat-
ural and hygienic living, I have seldom heard
of any person suffering any ill effects from eat-
ing too little, whereas cases of the opposite
sort have been rather numerous. There is
one habit which characterizes ninety-nine per
cent, of the centenarians of the world — abste-
miousness ; however much their ways and cus-
toms may have differed otherwise, in this one
respect they are practically unanimous — de-
claring that they have always been small eaters,
and have practised moderation in all things.

[21]

ARTISTIC COOKERY

IN every household where a reformed diet is
adopted, the effort should be made to pre-
pare the meals in an artistic manner. If a dish
is both skilfully cooked and tastefully served
it is not only more enjoyable but more easily
digested. The general custom in English
homes is to serve vegetables in a clumsy and
slovenly style, as they have hitherto been re-
garded as being only of minor importance. In
America more attention is paid to such things
as legumes, vegetables, salads and fruits both
in the homes and in the hotels, and it has been
found quite easy to make such dishes look
tempting and appetizing.

ONE of the first lessons to be learned is
how to fry rissoles, cutlets, potatoes, and
the like quite crisp and free from any flavor of
oil or fat. To do this a wire basket which will
fit loosely into a frying-pan is necessary, and

[22]

ARTISTIC COOKERY

it can be purchased at any good hardware store.
" Nucoline *' (cocoanut butter) is a well pre-
pared form of vegetable fat, which keeps for
an indefinite period, and is equally useful for
making pastry — three quarters of a pound be-
ing equal to one pound of butter. " Albene '*
and " Cocolardo '* are similar productions, but
where these cannot be obtained good olive oil
should be used, although it is slightly more
expensive. The temperature of the fat or oil
must be past boiling-point, and should reach
380 degrees. When it is hot enough it will
quickly turn a small piece of white bread quite
brown, if a finger of it is dipped in the fat.
Unless this temperature is reached the articles
to be fried may turn out greasy and unbear-
able. If the fat is heated very much beyond
400 degrees it may take fire. The use of a
maximum thermometer is recommended until
experience is gained, and a hot fire or powerful
gas-jet is necessary. Haricots and lentils are
much more tasty if made into cutlets or ris-
soles, and (after being mixed with bread-crumbs
and seasoning) fried in this manner, than they
are if served after being merely boiled or
stewed in the usual crude style.

[23]

ARTISTIC COOKERY

THE art of flavoring is one which should
be studied by every housewife. By
making tasty gravies and sauces many a dish
which would otherwise be insipid can be ren-
dered attractive; a list of recipes for "gravies "
will give the requisite information on this
point.

COOKING by gas appliances is much more
easily controlled and regulated than if
the old-fashioned fire were employed — consid-
erable labor is also saved in the matter of
stoking and cleaning. Those who can do so,
should obtain a small gas-stove, consisting of
two or three spiral burners, and a moderate-
sized gas-oven. This is very economical for
cooking single dishes, and for warming plates.
A gas cooking-jet without the oven can be
obtained at small cost. In the summer-time
the kitchen-range is a superfluity unless it is
required for heating bath water.

EVEN in so simple a matter as boiling an
egg, artistic care is required. If the al-
bumen is boiled it becomes hard and indigest-
ible, whereas if it is only coagulated this is not

[24]

ARTISTIC COOKERY

the case, and yet the cooking is complete. To
do this the heat should only reach a temper-
ature of about 200 degrees. A simple method
of accomplishing this, if a thermometer is not
used, is as follows: — Put an egg into a fair
amount of cold or lukewarm water, let the water
reach boiling-point, and then stand the sauce-
pan on one side for five minutes or so; if the
water is kept just warm the egg will be found
to be perfectly cooked, and it will not make
any difference if it remains in the water for five
minutes or fifteen.

SOME of the most valuable of the modern
food preparations are quite unappreciated
because of lack of knowledge how to cook
them artistically. Take "Nuttose," for in-
stance (a very useful substitute for flesh which
is made from malted nuts). If slightly stewed,
and eaten without flavoring, the taste of the
nuts is detected, and some persons at once
take a considerable prejudice to it. If, how-
ever, it is well and properly cooked, accord-
ing to the recipes given later on in this book,
and served with such garnishings as are recom-
mended, it is generally highly appreciated, even

[25 ]

ARTISTIC COOKERY

by those who are much prgudlced against all
vegetarian fare.

FRENCH plums, if stewed with some lem-
on-rind and sugar in a jar in the oven for
three or four hours, are mucn more enjoyable
than if only stewed in a saucepan for a short
time. The juice should be thick, and the
plums quite soft. Bordeaux plums are supe-
rior to those which are being at present raised in
other countries, the skins being much thinner.

CARE should be taken to see that fruit and
vegetables are perfectly free from insect
life. Purity and cleanliness should ever be
aimed at as being the first principles of hygienic
living. Dried figs and mushrooms require care-
ful inspection, and all green vegetables should
be well washed in running water.

THE ordinary public have no idea of the
constant variety and delicacy of a well
chosen bloodless diet if it is artistically pre-
pared. Ignorance and prejudice cause thousands
to turn a deaf ear to the evangel of Food-Re-
form, simply because they know nothing at

['26]

ARTISTIC COOKERY

all about that which they reject with disdain.
It is, therefore, the duty and privilege of
all (and especially all women) who aspire to
help on the work of abolishing butchery by
promoting the adoption of natural and hu-
mane dietary, to educate themselves in artistic
cookery and then to help to instruct others.
To illustrate the truth of these remarks I may
mention that at a banquet given by the Ar-
cadian Lodge of Freemasons, at the Hotel
Cecil, in London — the first Masonic Lodge
which has passed a resolution to banish animal-
flesh from all its banquets in perpetuity — one
of the Chief Officers of the Grand Lodge of
England attended. He came filled with prej-
udice against the innovation and prepared to
criticise the repast most unfavorably. In his
after-dinner speech, however, he admitted that
it was one of the best Masonic banquets he
had ever attended, and said that if what he had
enjoyed was "vegetarian diet," he was pre-
pared to adopt it if he found it possible to get
it provided.

[27]

ARTISTIC COOKERY

BY practising the recipes which are given in
the following pages, and by utilizing the
hints which accompany them, readers of this
book will find no difficulty in acquiring the
skill which is requisite to win many from the
flesh-pots even when they cannot be induced
to abandon them from any higher motives than
self-interest or gustatory enjoyment. Vir-
chow's declaration — " The future is with the
Vegetarians " — was a prophetic utterance which
is destined to be fulfilled. Every woman should
resolve to learn how to feed her children with
pure and harmless food. Every mother
should make her daughters study this art and
thus educate them to fulfil worthily their do-
mestic responsibilities. Here is a new pro-
fession for women — for teachers of high class
vegetarian cookery are in great demand and
can command high salaries. This demand will
soon be increased a hundred-fold.

[28]

WHAT TO DO WHEN TRAVEL-
LING

THE difficulty of being properly catered
for when staying at hotels is a very real
one, but owing to the enlightenment which is
now taking place, and the rapid increase of
foreign restaurants and cafes in English-speak-
ing countries, it is becoming lessened every
day. In large towns the wisest plan, generally,
is to order breakfast at the hotel, and to take
other meals at a high class restaurant, where
several well cooked vegetarian dishes will be
found upon the daily menu card. For break-
fast it is generally a wise plan to order what
one wants the previous night, if one requires
any cooked dishes, and it is not necessary to
inform the waiter that one is a vegetarian. It
is generally possible to obtain such dishes as
porridge, grilled tomatoes on toast, poached
eggs, stewed mushrooms, and fried potatoes,
without giving extra trouble or exciting com-

[29]

WHAT TO DO WHEN TRAVELLING

ment. Where these cannot be obtained, a
plain breakfast should be taken, and it can
easily be supplemented by fruit purchased
afterwards outside the hotel.

AT large hotels a restaurant is provided in
addition to the dining-room and cafe.
The food-reformer should always go to the
restaurant for his dinner, as he will there be
able to obtain various well-prepared dishes at
any hour of the day, and at a moderate cost.
The dishes should be ordered "a la carte,"
and one " portion " of any particular dish will
often suffice for two persons, thus enabling
those whose means are limited to obtain
greater variety without increasing expenditure.
Care has to be exercised, however, concerning
certain dishes; for instance, if "macaroni a
ritalienne" is required, it is well to ask the
waiter to caution the cook not to make a mis-
take by introducing chopped ham. He should
be told to say that you wish macaroni served
with tomato and cheese sauce only, in the Ital-
ian style ; this will make the cook realize that
he is serving " one who knows," and that he
must do his work in a proper manner. Those

[30]

WHAT TO DO WHEN TRAVELLING

who have never learned how to dress French
lettuce in the Parisian way, can here gain this
useful information by ordering a "lettuce
salad," and asking the waiter to fix it (with oil
and vinegar only) on the table.

THE general rule to be adopted in small
hotels is to think beforehand what dishes
the cook is in the habit of making which are
free from flesh; these should be ordered in
preference to those which are strange and not
likely to be understood. At the same time
it is well to insist upon being supplied with
anything which it is reasonable to expect the
proprietor to furnish, because such action tends
to improve the catering of the hotels of the
country, to make it easier for other food-re-
formers, and to sweep away the difficulty
which at present exists in some towns, of ob-
taining anything fit to eat in the orthodox
hotel coffee-rooms, except the flesh of beasts,
birds, or fishes.

THOSE who are making railway journeys
can easily provide themselves with a
simple luncheon-basket containing fruits, nuts,
chocolate, sandwiches, and potted delicacies,

[31 ]

WHAT TO DO WHEN TRAVELLING

directions for making which will be found later
on, in the space devoted to " Luncheons."
Travellers may perhaps be reminded that a
quarter of a pound of cheese or of nuts con-
tains as much nutriment as one pound of lean
meat.

FOOD-REFORMERS who are about to
pay a prolonged visit in a private house
should inform the hostess, at the time of ac-
cepting her invitation, that they are abstainers
from flesh, but that their tastes are very simple
and that they eat anything except flesh-food.
As she might have erroneous ideas about veg-
etarianism, she might otherwise feel perplexed
as to what it is necessary to provide. Care
should be taken not to involve the hostess
in any minor or needless worries, and she
should be shown, by the simplicity of one's
requirements, that she is easily capable of af-
fording complete satisfaction. When she real-
izes this, she will probably take pleasure in
learning something about hygienic living, and
will be only too ready to read a pamphlet or
a guide-book upon the subject, and to produce
some of the dishes contained in it. I have

[32]

WHAT TO DO WHEN TRAVELLING

always found that by letting my friends clearly
understand that I abstain from butchered flesh
for humane reasons and for the sake oi principle ^
they respect my position, and evince a desire
to discuss the matter without prejudice. If
vegetarianism is adopted as a " fad," hostility is
often aroused because one's acquaintances con-
sider that one is giving needless trouble by
becoming unconventional without sufficient
justification.

THOSE who are making a sea voyage will
find that many of the large steamship
companies are quite prepared to furnish substi-
tutes for flesh-diet if an arrangement is made
beforehand. In such cases there should be a
clear stipulation that brown bread, dried and
fresh fruit, nuts, farinaceous puddings, omelets,
vegetables, and the like should always be obtain-
able at meal times in some form and in suffic-
ient variety. A list of a few "specialties"
might be furnished when a long voyage is con-
templated, so that the steward might stock
them.

M3l

HOW TO FEED INVALIDS

IN all cases of sickness, the lighter the diet
is, the better chance will the patient gener-
ally have of recovery. The more inflamma-
tion and fever which exist, the more fruit and
cooling drinks should be given, and the less
nitrogenous and starch matter. Ample nour-
ishment can be provided by light farinaceous
puddings, custards, nut products, dried and
fresh fruits, and vegetable broths. The most
important of these latter is " haricot tea," which
is a perfect substitute for " beef tea," being far
more nutritious and also entirely free from the
toxic poisons which are contained in that dan-
gerous and superstitiously venerated com-
pound. Dr. Milner Fothergill has stated that
probably more invalids have sunk into their
graves through a misplaced confidence in the
value of beef tea than Napoleon killed in all
his wars. It is, in reality, a strong solution of
uric acid, consisting largely of excrementitious

[341

HOW TO FEED INVALIDS

matter which was in process of elimination
from the system of some animal through the
minute drain pipes which form an important
cleansing medium or " sewage system " in all
animal flesh. To make " beef tea/' this poi-
sonous element is stewed out to form the filthy
decoction, while the animal fibrin, the portion
of the meat that might possess some nutritive
value, is thrown away. Beef tea consequently
acts as a strong stimulant, tends to increase in-
flammation and fever, and in all such cases
lessens the chance of the patient's recovery, as
the system is already battling against disease
and impurity in the blood. To add to the
amount of the latter is palpably unwise and
dangerous. These remarks apply also to " es-
sences " and " extracts " of beef, which arc fre-
quently made from diseased flesh which has
been condemned in the slaughter-houses.

[I]

Brown Haricot Tea.

TAKE j4-lb. of brown haricot beans.
Wash and stew them with i-qt. of hot
water and some small onions for 3 hours,
stewing down to i^-pts. Strain, and add

[ 35 1

HOW TO FEED INVALIDS

pepper, salt and butter when serving. This
bean tea or broth, so prepared, will be found
to be very savory and of the same consist-
ency and appearance as beef tea while being
much richer in sustaining properties.

Mock Chicken Broth.

AVERY valuable substitute for chicken
broth, which is in every way superior to
the decoction obtained by stewing the flesh
and bones of the bird, can be made by stewing
and serving white haricots in the same manner
as in the previous recipe.

[3]
Lentil Gruel.

A USEFUL and highly nutritious food for
invalids is lentil gruel or broth. To
make the gruel, take a dessertspoonful of
lentil-flour, mixed smooth in some cold milk,
and add nearly i-pt. of milk which has been
brought to the boil. Boil for fifteen minutes
and flavor with a little cinnamon or vanilla.
Serve with toast, and sugar to taste.

[36]

HOW TO FEED INVALIDS

[4]

Nut Gruel.

A MOST easily digested liquid food can
be made almost instantaneously by warm-
ing a dessertspoonful of "Malted Nuts" (In-
ternational Health Association) in a glass of
milk, and flavoring to taste. The nuts are
almost predigested and can be quickly assimi-
lated by the weakest person or by infants.

[5]

Barley Water.

THE old-fashioned beverage known as bar-
ley water is not so well appreciated as
it ought to be ; it is nutritious, easily assimi-
lated, and when flavored with a few drops
of lemon, forms a cool and valuable drink in
the sick-room. It is made by simply stewing
pearl barley in water until the liquid is fairly
substantial. The barley is then strained oflF
and can be added to a vegetable stew. Sugar
and lemon can be added to taste.

MEALS provided for invalids should be
served in a very dainty manner. A
spotless serviette and tray cloth, bright silver,

[37]

HOW TO FEED INVALIDS

a bunch of flowers and a ribbon to match them
in color for tying the serviette (the color
of which can be changed from day to day)
should not be forgotten. The food should be
supplied in small quantities ; half a cupful of
gruel will often be taken when a cupful would
be sent away untouched.

ON E of the greatest evils to be avoided by
those who are nursing the sick is that
of over-feeding. When nature is doing her
best to meet a crisis, or to rid the body of
poisonous germs, microbes or impurities, it is
a mistake to cause waste of vital energy by
necessitating the expulsion of superfluous ali-
mentary matter. Unless invalids manifest a
genuine sense of hunger they should not be per-
suaded to take food at all. The stomach gen-
erally requires resty and is often in such a con-
dition that digestion is impossible. When
food will prove beneficial nature will demand
it.

Drugs and stimulants are seldom required.
Beef essences and other noxious concoctions
are superfluous and mischievous. The great
healing agent is the Life-force within, the " Vis

[38]

HOW TO FEED INVALIDS

medicatrix Natura^^ and the wise physician will
see that this power has a fair chance. He will
help the patient to overcome physical malady
by encouraging the exercise of hygienic com-
mon-sense and hopeful mental influence. He
will advocate pure air, pure food, and pure
water, combined with a cessation of any phys-
ical transgression and the removal of the cause
of the malady in question.

Much of the suffering and inconvenience en-
dured by sick persons is simply the result of
erroneous diet. Judicious feeding will do far
more than drugs to alleviate and cure most
maladies.

Care should be exercised lest invalids par-
take too freely of starch foods, especially if
such are badly or insuflliciently cooked. Bread
should be light and well baked, and in most
cases it will be found to be more easily assimi-
lated if toasted. " Meal " biscuits (which con-
sist of entire wheatmeal in a supercooked form,
so that the starch is already transformed into
" dextrin *') will be found nutritious, easily di-
gestible, very enjoyable, and slightly laxative
in their effect. Bananas — well baked or raw —
make an almost perfect food for the sick-room

[39]

HOW TO FEED INVALIDS

(see recipe 89). Plasmon snow-cream is also
most strengthening and valuable for invalids
(recipe 132). For further recipes of dishes
that are suitable, see page 66.

[4ol

VII

SUBSTITUTES FOR ANIMAL

FOOD

SATISFACTORY substitutes for the ar-
ticles used under the old food regime are
now upon the market, and new specialties are
frequently being invented.*

Beef can be replaced by " Nuttose," which
can be carved just like a small joint of meat.

Chicken and Veal find an efficient sub-
stitute in " Protose " — the flavor of which is
so delicate as to commend itself to almost
everyone who tries it.

Suet is replaced by " Vejsu " — a vegetable
suet which is indistinguishable from beef suet
that is sold in packets. Another substitute
is pine kernels, which contain lo ozs. of oil
to the pound, and which, when rolled and
chopped, resemble suet exactly. A third sub-
stitute is " Nucoline," or " Albene " (flaked in
the nut mill) ; a fourth is tapioca.

* This was prepared with reference to the British market,
but in America similar products are obtainable.

[41 1

SUBSTITUTES FOR ANIMAL FOOD

Lard is inferior in every respect to Nuco-
line, Albene, and Olive Oil.

Gelatine is substituted by "agar-agar," a
sea-weed which is quite tasteless.

Extract of Beef is replaced by " Carnos "
or by " Odin " — the latest triumph of the phys-
ical laboratory, which consists of a malt extract
of barley that is undistinguishable from con-
centrated extract of beef. Its taste and smell
are identical and yet it is free from the nox-
ious elements contained in beef. " Nut But-
ter," " Nuttolene," " Plasmon," and other valu-
able specialties enable stock to be thickened,
strengthened and flavored. Similar produc-
tions are being constantly invented and placed
on the market.

Meat Stock is substituted by vegetable
stock, produced by stewing haricots, peas, len-
tils, and the like. The latter is far more nutri-
tious, and is free from uric acid and excremen-
titious matter.

In the following pages recipes will be found
for preparing dishes which closely resemble,
in taste and appearance, those to which a car-
nivorous community has been accustomed,
many of them being of such a nature that

[42]

SUBSTITUTES FOR ANIMAL FOOD

persons who have always been fond of flesh-
food find it difllicult to detect whether they are
eating such or not. Even fish cutlets can be
simulated by preparing vegetable substances
closely resembling the real thing.

[43]

VIII

SOUPS

[6]

Artichoke Soup.

TAKE a-lbs. of white artichokes, 3-pts.
of water, 3 large onions, a piece of cel-
ery (or some celery salt), J^-pt. of raw cream
or i-pt. of milk. Boil together for 45 min-
utes, strain through a fine sieve and serve. If
cream is used it should not be added until after
the soup is cooked.

[7]
Chestnut Soup.

BOIL 2-lbs. chestnuts for one hour, strain
and rub through a sieve. Put in a sauce-
pan, and boil again with i onion, a little mace,
pepper and salt to taste. Just before serving
add 5^-pt. milk and i tablespoonful of cream.
The addition of a tablespoonful of " Plasmon "
enriches this soup.

[44]

SOUPS

[8]

Rich Gravy Soup.

MAKE 3-pts. of vegetable stock by boil-
ing ^-Ib. of brown haricots for an
hour. Strain and add i onion and one carrot
(fried with butter until brown), i stick of cel-
ery, Q, turnips and 6 peppercorns, and thicken
with cornflour. Boil all together for i hour,
strain, return to saucepan, and add three small
teaspoonsjful of " Odin." Warm it up, but
not to boiling point. Serve with fried bread dice.
This soup, if well made, is equal to anything
that a French chef can produce.

[9]

Brown Haricot Soup.

FOR the foundation of any brown soup
nothing equals the stock from these beans.
Prepare as for haricot tea (i). If a thick soup
is wanted rub the beans through the sieve
along with the stock. The soup can be varied
in many ways. One good soup is as follows :
Take J^-lb. beans, cooked in 2-qts. of water.
When the beans crack, add a few tomatoes, i
leek sliced, or a Spanish onion, and a bunch of
herbs. Boil until the vegetables are tender,

[45 1

SOUPS

adding a little more water if necessary. Rub
all through a sieve, and return to pan, adding
seasoning, a good lump of butter, and the juice
of half a small lemon after the soup has boiled.
If a richer soup is required add 2 teaspoonsful
of Odin just before serving.

[10]

Tomato Soup.

TAKE a pound of tomatoes, pour boiling
water on them and allow them to stand
for a few minutes. They will then peel easily.
Slice an onion and boil with the tomatoes
(sliced) for an hour, then add salt, pepper, and
a little butter. Mix J^-pt. of milk with a tea-
spoonful of flour ; add this to the soup, stir and
boil for 5 minutes.

[II]
Lentil Soup.

A WELL-KNOWN and well-tried soup,
even in flesh-eating households, and one
that is within the reach of the poorest. To
prepare it, take J4^-lb. lentils, i onion, i carrot,
I turnip, a small bunch of herbs, celery salt,
and i-oz. butter.

Wash and pick the lentils and put on to

[46]

SOUPS

boil in about i-qt. of water. Add the vege-
tables sliced, and boil gently about i hour.
Rub through a sieve, return to pan, add but-
ter and a cupful of milk. Bring to boil and
serve.

[12]

Brazil Nut Soup.

PASS I -lb. of Brazil nuts through a nut
mill, stew them for 2 hours in 2-qts.
of water, with some celery and a few onions
that have been fried, then add i-qt. of boiling
milk, pass through a strainer, season and serve
with fried bread dice.

[13]
German Lentil Soup.

PLACE 5^ -lb. of lentils in i-qt. of water,
add 2 sticks of celery and 5 large onions
which have been fried in some butter until
brown. Stew for two hours, and pass through
a strainer. Add %'\h. of cream, and J^-pt.
of milk, bring to the boil, flavor with salt, and
serve. German lentils need more cooking than
the Egyptian variety.

[47]

SOUPS

[Hi

White Haricot Soup.

STEW 5^-lb. of beans in a-qts. of water,
adding 5 chopped onions, some chopped
celery and a carrot which have been fried in
some butter until well cooked ; stew until the
beans are tender, and strain if clear soup is re-
quired, or pass through a sieve for thick soup ;
add some cream and milk, bring to the boil,
flavor with salt and serve.

[15]
White Soubise Soup.

(From a French Recipe.)

TAKE 12-ozs. butter, 4 good-sized onions,
about i-pt. cauliflower-water, and i-pt.
of milk, sufficient bread (no crust) to absorb
very nearly the liquor.

First, put the butter into the saucepan, then
cut up the onions, put into the saucepan with
the butter, and let it cook slowly for 1 5 min-
utes — it must not boil or it will be brown.
Now add the bread, the cauliflower-water, and
half the milk, and let it boil slowly for an hour.
Then take it off the fire, pass it through a
sieve, add the rest of the milk, and let the

[48 J

SOUPS

whole come just to the boil, taking care it docs
not actually boil, as it may curdle. Serve.

[i6]

Julienne Soup.

CUT some carrots^ turnips, onions, celery,
and leeks into thin strips, using double
quantity of carrots and turnips. Dry them and
then fry slowly in n-ozs. of butter until brown.
Add 2-qts. of vegetable stock and simmer until
tender. Season with salt and a teaspoonful of
castor sugar. Chop some chervil or parsley
finely, add and serve. The addition of some
green peas is an improvement. The fact
should always be remembered that when le-
gumes and vegetables are boiled in water a
valuable stock is made which can be utilized
for subsequent meals.

[17]

Green Pea Soup.

STEW i-qt. of shelled peas in n-qts. of
vegetable stock with a small piece of cel-
ery, a clove of garlic, a sprig of mint, and a
pinch of sugar. Remove a teacupflil of the
peas and pass the soup through a sieve. Add

[49 1

SOUPS

the peas, season and serve. This recipe is use-
ful when green peas are getting old and are
not tender enough to be enjoyable in the usual
way. Young peas are, of course, to be pre*
ferrcd.

[i8]

Prepared Soups.

A WIDE variety of prepared soups in cans
is now obtainable at any good grocery
store. Many of these on inspection will be
found to contain none but vegetable properties.

[50]

SUBSTITUTES FOR FISH

[19]
Mock Fish Patties.

SCRAPE some salsify roots well, lay them
in cold water for half-an-hour. Boil till
tender, drain. Beat with wooden spoon to a
smooth paste, free of fibre. Moisten with milk,
add a teaspoonlflil of butter and an egg to every
cupful of salsify, but beat the eggs well first.
Serve in fire-proof china, or in scallop shells.
Put bread-crumbs on top, which have been
steeped in butter and browned. These patties
taste exactly like fish.

[20]

Pried Chinese Artichokes.

BOIL the artichokes until tender. After
draining, drop them into batter or fine
bread-crumbs and egg. Fry crisp and serve
with parsley sauce and slices of lemon.

[ 51 1

SUBSTITUTES FOR FISH

[21]

Filleted Salsify.

COOK some salsify until tender, slice it
into quarters lengthwise, and cut it into
3-in. lengths; dip in egg and bread-crumbs,
and fry crisp ; serve with parsley sauce (recipe
lai), and garnish with slices of lemon and
parsley.

[22]

Artichoke Fillets.

MAKE and serve this in the same way as
salsify fillets, but substitute Jerusalem
artichokes previously cut into fingers. The
artichokes must not be boiled too much or

they will break.

[23]

Scorzonera Fillets.

THESE are prepared in the same way as
salsify fillets, but should be served with
white sauce (recipe 115).

[24]
Mock White Fish.

PUT J^-pt. milk on to boil, and thicken
with rather more than i-oz. of ground
rice, to make a little stifFer than for rice mould.

[ 52]

SUBSTITUTES FOR FISH

Add a lump of butter, salt, a little grated onion
and a saltspoonful of mace, and let all cook
together for lo minutes, stirring frequently.
Boil 3 potatoes and put through masher, and
while hot add it to the rice or it will not set
well. Pour into dish to stiffen, and when quite
cold, cut into slices, roll in egg and white bread-
crumbs, fry and serve with parsley sauce as a
fish course. The mixture must be stiff, for the
frying softens the rice again a little. The oil
or nucoline for frying must be beyond boiling
point, and the cutlets will then be quite crisp
and free from any oily flavor. This dish is
appreciated everywhere and is specially recom-
mended.

[25]

Globe Artichokes.

BOIL some green " Globe '* artichokes until
tender (about i hour), mix some French
wine vinegar and pure olive oil (one teaspoon-
fill of vinegar to three of oil) with a pinch of
salt. Serve the artichokes hot. Strip off the
leaves one by one and dip the fleshy ends in
the dressing which has been placed on each
plate. Then scrape off the tender part of the
leaf with the teeth and it will be found very

[53]

SUBSTITUTES FOR FISH

tasty. When all the leaves are stripped, cut
out the centre of the " crown " and cut off its
stalk quite short. The crown itself will then
be found a " bonne bouche " which is superior
to any shell fish.

[54]

SUBSTITUTES FOR FLESH

[26]

Stewed Protose.

OPEN a can of protose, stew it for half-
an-hour or upwards in brown haricot tea
(recipe i), with 4 tomatoes, some carrot chips,
and 2 sliced onions. Thicken the gravy with
a dessertspoonful of cornflour. Garnish with
fingers of bread fried until a golden brown.
Serve with French beans, cauliflower, asparagus
or cabbage, and with fried potatoes if desired.

[27]

Stewed Nuttose.

COOK in the same way as above for not
less than 3 hours. The more this food
is cooked the better it is. Any portion that
remains can be warmed up again, minced, or
made into rissoles, rolls, etc., with advan-
tage.

[ 55 1

SUBSTITUTES FOR FLESH

[28]

Minced Protose.

PREPARE in just the same way as ordi-
nary meat by running it through a minc-
ing machine, or mashing it with a fork, and
stewing it in a little gravy. It may be served
with a border of green peas or other vegetable.
It is also nice served as follows, viz.: Prepare
as for minced meat. Boil a cupful of rice as
for curry. When cooked stir in half teaspoon-
ful of tomato sauce, 2-ozs. grated cheese, and
seasoning. Put the mince in the centre of the
dish with a wall of the rice and tomato round
it. Or the rice may be simply curried and
served with the protose.

The ways are numberless in which these
products may be used, and the thoughtful
housewife will delight herself in experimenting
with such dainty foods.

[29]
Mock Chicken Cutlets.

A TASTY dish to be served with bread
sauce is prepared as follows : — Run
through the nut mill 2 cupfuls of bread-crumbs
and one good cupful of shelled walnuts. Mix

[ 56]

SUBSTITUTES FOR FLESH

these together in a basin with a small piece of
butter, a tablespoonful of grated onion juice,
and a teaspoonful of mace. Melt a large tea-
spoonful of butter in a saucepan, with half a
teaspoonful of flour, and add gradually a cupful
of fresh milk ; when this boils add the other
ingredients, salt and pepper to taste, add a
beaten egg, and when removed from the fire, a
teaspoonful of lemon juice. Stir well and turn
out into a dish to cool, then roll into balls or
other shape, dip in egg and bread-crumbs, as
usual, and fry in boiling fat. This is a splen-
did substitute for chicken, and when served
with bread sauce is delicious.

[30]

Macaroni k la Turque.

BOIL J^-lb. of macaroni until slightly ten-
der, and add J^-lb. of grated bread-crumbs,
I large onion (grated), 2 large tablespoonsful
of parsley, some grated nutmeg, and 2 eggs
(beaten). Chop the macaroni and mix all well
together and steam in a basin or in moulds for
I or I J4 hours. Serve with thin white sauce
or brown gravy (poured over the mould).

157]

SUBSTITUTES FOR FLESH

[31]

Lrentil Cutlets.

TAKE a teacupful of Egyptian lentils ;
boil them in water sufficient to cover
them until tender. Add 3 grated onions, some
chopped parsley and thyme, and enough bread-
crumbs to make a stiff mixture. Turn on to
large plates and flatten with a knife. Then cut
into eight triangular sections and shape them
like small cutlets. When cold fry crisp in egg
and bread-crumbs after inserting small pieces
of macaroni into each pointed end. Serve with
mint sauce or tomato sauce (recipe 116).

[32]

Protose Cutlets.

OPEN a can of protose and turn it out
into a basin; pound it well with i-oz.
fresh butter, some grated onion juice, parsley,
thyme, salt and pepper, a few bread-crumbs, and
a few drops of lemon juice. Roll the mixture
well on a floured board about half-inch thick,
shape into cutlets, roll in egg and bread-crumbs
and fry. As the protose does not require pre-
vious cooking this is a very quickly prepared
dish, and if two or three cans of protose are

[ 58 1

SUBSTITUTES FOR FLESH

always kept in stock this dish is always handy
for emergencies. The cutlets may be fried
without egg and bread-crumbs ; simply roll in
a little flour, if one is very pressed for time.
Serve with tomato or onion sauce and any of
the before-mentioned gravies.

Those who live out of the reach of shops
should keep a supply of protose, and they will
find it most useful as winter comes on, and
foods of a more substantial nature become
necessary.

[33]

Macaroni Cutlets.

BOIL J^-lb. macaroni (spaghetti preferred)
in water, not making it too tender ; chop
slightly, add 6-ozs. bread-crumbs, some chopped
fried onions, a teaspoonful of lemon thyme and
parsley, a couple of tomatoes (fried in saucepan
after onions), and i egg to bind. Mix, roll in
flour, shape into cutlets, fry in nucoline until
crisp and brown. Serve with sauce piquante
(for which see recipe 1 1 1 ).

[ 59]

SUBSTITUTES FOR FLESH

[34]

Jugged Nuttose.

OPEN a can of nuttose and stew it in hari-
cot stock for 2 hours, then cut it in slices
about half-an-inch thick, and fry crisp in egg
and bread-crumbs. Also make some force-
meat balls by rubbing J^-oz. of butter into
5-0ZS. of bread-crumbs, adding chopped lemon
thyme, lemon peel and parsley, some pepper
and salt, and i egg to bind ; fry very brown.
Cut up the nuttose in small pieces, and stew
slowly in remainder of the bean stock with
about 10 cloves. Garnish with sprays of
parsley and the forcemeat balls. Serve with
red currant jelly.

[3Sl

Nuttose with Yorkshire Pudding.

MAKE a gravy by stewing brown haricots
in water until they are soft ; put it into
a stew or frying pan with the nuttose cut into
thin slices. Stew for half-an-hour. Simmer a
couple of Spanish onions tender and cut into
thin slices, and fry it for a few minutes in the
gravy before taking it off the fire. Pile the
slices of nuttose on the centre of a meat dish,

[60]

SUBSTITUTES FOR FLESH

and place the onion round. This served with
Yorkshire pudding and potatoes makes a sub-
stantial dinner.

[36]

Savory Rissoles.

EQUAL quantities of mashed wholemeal
bread and boiled rice, add a little boiled
onion minced fine, some pepper, salt and but-
ter. Mix, roll into shape, or pass through a
sausage machine, dredge with flour, dip in bat-
ter, and fry crisp in boiling oil, nucoline or but-
ter. A great variety can be made by intro-
ducing lentils, macaroni or haricots, with herbs,
fried onions, bread-crumbs, etc., and an egg.

[371

Lentil Croquettes.

WASH, pick and cook J^-lb. lentils, with
one or two onions to flavor. When
cooked, add about 5-ozs. wholemeal bread-
crumbs, a teaspoonful parsley, nutmeg, mace,
salt and pepper, and i egg beaten. Mix well,
and when cold form into rolls. Dip in flour
and fry a golden brown. Serve with onion
sauce and gravy.

[61]

SUBSTITUTES FOR FLESH

[38]

Lentil Fritters.

COOK 5^ -lb. lentils with water to cover
until quite soft, but not pulped. Next
prepare a batter with i egg and ^-Ib. wheat-
meal flour, a few drops of oil and sufficient
warm water to make the right consistency.
Season with chopped onion and sage, a hand-
ful of chopped parsley, pepper and salt. Add
a few bread-crumbs and the cooked lentils.
Mash well together and let the mixture stand
for an hour. Then fry in hot fat, a spoonful
at a time, and serve with apple sauce.

[391

Savory Cutlets.

PUT a small cup of milk and J^-oz. of
butter in a saucepan on the fire. When it
boils add 3-ozs. of dried and browned bread-
crumbs and a little dredging of flour. Let it
cook, until it no longer adheres to the pan, and
remove from the fire. When it is cool add 2
eggs, beating until smooth, a large tablespoon-
ful of shelled walnuts (previously run through
the nut mill), seasoning, and a little grated
onion juice. Mix well and shape into cakes

[62 1

SUBSTITUTES FOR FLESH

about J^-in. thick, on a floured board. Roil
in flour or egg and bread-crumbs, and fry in
boiling nucoline. Serve with walnut gravy, or
round a dish of grilled tomatoes.

[40]

Nuttose Rissoles.

TAKE about J^-ib. of nuttose and put it
through the nut mill before cooking.
Place it in a pan, and fry in a little nucoline,
along with some chopped onion. Cover with
brown stock and cook slowly until nearly all the
gravy is absorbed. Then add bread-crumbs,
herbs, seasoning, a little butter, and stir thor-
oughly over the fire, and set aside to cool. Form
the mixture into small balls, dip in egg and
bread-crumbs, and fry. Garnish with parsley,
and serve with onion sauce or brown gravy.

[41]

Nuttose Cutlets.

A TASTY dish is made by cutting some
well-cooked nuttose into thin slices, then
dip each slice in beaten egg, roll in bread-crumbs
seasoned with herbs, etc., and fry a golden
brown. Serve with gravy and red currant jelly,
or tomato sauce.

[63]

SUBSTITUTES FOR FLESH

[42]

Rice Cutlets.

DELICIOUS rice cutlets can be made as
follows: Fry 2 grated onions brown,
then add 4 tomatoes in the same pan and cook
till tender. Cook a small cupful of rice in a
double saucepan, turn it into a basin, add the
onions and tomatoes, a teaspoonful of chopped
parsley, half a teaspoonful of lemon thyme,
2-ozs. of bread-crumbs, i egg, and pepper and
salt to taste. Mix well, turn out on plates
and smooth with a wet knife, cut into fingers
and fry crisp in egg and bread-crumbs. Serve
with tomato or egg sauce.

[43]

Nuttose RagoAt.

A GOOD way to prepare Nuttose is as
follows : Fry a teaspoonful of butter un-
til it is nearly black, add flour until it absorbs
the butter, add gradually any vegetable stock
until a nice rich gravy results. Bring to the boil
and add very thin slices of nuttose. Stew very
slowly for 2 hours ; before boiling add some
Worcester or other sauce to taste. Garnish
with mashed potatoes and serve with a green
vegetable.

[64]

SUBSTITUTES FOR FLESH

[44]

How to Improve Cutlets.

VEGETARIAN cutlets, rissoles, and sau-
sages are very much improved in their
appearance and taste, if before being fried in
egg or bread-crumbs, they are first encased
with flaked potatoes — ^which should be pressed
on firmly with a knife. They should be made
as moist as is consistent with their holding to-
gether. This point is of importance.

[65]

SIMPLE SAVORY DISHES

[45]
Macaroni a I'ltalienne.

BOIL some macaroni ("ribbon" is best) in
plenty of water, strain and place on a
dish ; take a dessertspoonful of cornflour, mix
thoroughly with a little milk, add milk to make
half a pint, boil until it thickens, add half an
ounce of grated cheese, a small lump of butter,
and a few tablespoonfuls of tomato sauce or
tomato conserve. The tomato sauce can be
made by slicing 4 tomatoes and cooking them
in a saucepan with a little butter and chopped
onion. Pass through a strainer. Pour the
sauce over the macaroni or serve in a sauce boat.

[46]

Risotto (Milanese).

(Specially recommended.)

BOIL 6-ozs. of Patna rice in a double sauce-
pan until tender. Fry a chopped onion
brown, then add 3 peeled tomatoes and cook

[66]

SIMPLE SAVORY DISHES

until soft, add this to the rice with the yolks of
2 eggs J J^-teaspoonful of salt, and i J^-ozs. of
Parmesan or grated cheese. Mix well together
and serve with tomato sauce. This makes a
most tasty and nutritious dish.

[47]

Risotto a ritalienne.

BOIL 6-ozs. of Patna rice with a clove or
garlic. Fry 4 peeled tomatoes in i-oz.
of butter. Add this to the rice with the yolk
of I egg, ^-teaspoonful of salt, and i-oz. of
Parmesan or grated cheese. Stir and serve
with tomato sauce, or garnish with baked to-
matoes. This dish is equally suitable for
lunch, dinner, or supper; it is a "complete"
type of food, and it is much appreciated. The
flavor can easily be varied.

[48]

Cauliflower a I'ltalienne.

BOIL a large cauliflower, after removing the
leaves, until just tender, strain it, place it
on a dish, pour over it some white sauce and
some fine bread-crumbs. Brown it in the oven
and serve with tomato sauce. Another dainty

[67]

SIMPLE SAVORY DISHES

way of serving cauliflower is by adding walnut
gravy to the tomato sauce.

[49]

Asparagus Souffle.

(Specially recommended.)

TAKE some asparagus (previously boiled)
and chop it finely after removing the
tough stalks. Add 2 or 3 well beaten eggs
and a small quantity of milk, with pepper and
salt. Beat it well and put in well buttered
souffle dishes and bake for 10 minutes. This
makes a tasty course for a luncheon or dinner
and also a simple supper dish.

[50]

The Simplest Omelet of all.

(Specially recommended.)

TAKE 2 eggs, J^-pt. of milk, a teaspoon-
fill chopped parsley, and a taste of grated
onion juice, pepper and salt. Whisk all in a
basin so as to mix thoroughly. Heat J^-oz.
of butter in a frying-pan until very hot, then
pour in the mixture and keep putting the knife
round the outside to prevent the omelet ad-
hering and to make the uncooked centre flow

t68]

SIMPLE SAVORY DISHES

toward the rim. When nicely set, fold and
serve on a hot dish, either with tomato sauce,
or garnished with baked tomatoes. This sim-
ple omelet is equal to any produced by a French
** chef," if it is carefully prepared.

151]

Potato Croquettes.

BOIL 2-1 bs. of potatoes, dry them well,
mash thoroughly with J^-oz. butter and
one beaten egg. Lay on a dish until cold.
Shape into balls, dip in egg and bread-crumbs,
and fry crisp.

[52]
Omelette aux Pines Herbes.

MELT i-oz. of butter in a perfectly dry
frying pan. Beat the yolks of 3 eggs
with some finely chopped parsley and a pinch of
garlic powder, pepper and salt. When the
butter boils pour in the egg and stir until it
commences to set. Then pour in the whites
of the eggs (previously beaten to a stiff froth).
When cooked fold the omelet and turn on to
a very hot dish. Cover at once and serve im-
mediately.

[69I

SIMPLE SAVORY DISHES

[531

Curried Lentils.

STEW some German lentils (in vegetable
stock is best), and when quite soft stir
in a teaspoonful of good curry paste, a fried
onion, a chopped apple, and some chutney.
Mix it well. Serve with a border of boiled
rice, fingers of pastry or fried bread and
chipped potatoes.

[54]
Yorkshire Savory Pudding.

TAKE 3 eggs, 5 tablespoonfuls of flour,
i-pt. of milk, I large onion, pepper and
salt to taste. Beat the whites of the eggs to a
stiff froth, mix the yolks with the milk, flour
and condiments, lightly mix in the whites and
pour into one or two well-greased pudding pans
which should have been made hot. Bake 20
minutes. The pudding should not be more
than three-eighths of an inch in thickness and
should be of a nice brown color.

[551

Cauliflower (au gratin).

OIL I or 2 cauliflowers (after removing
leaves) until tender. Strain oflF the water

[70]

SIMPLE SAVORY DISHES

ana place on a dish. Cover with grated cheese,
some white sauce (recipe 1 1 5), and some fried
bread-crumbs. Add some pats of butter and
bake until a nice brown. This dish is very sa-
vory and is useful for supper or as a separate
course for dinner.

156]
Scrambled Tomatoes and Egg^.

PEEL 4 large tomatoes after dipping them
in scalding water, slice and stew them in
a little butter for a few minutes ; beat 2 eggs,
add them to the tomatoes, and scramble them
until the egg is cooked, and serve on toast.

[57]

Bread Cutlets.

CUT some neat slices of brown bread half
an inch thick. Remove crust and cut into
large fingers. Soak them in milk, dip in sa-
vory batter and fry crisp. Serve with apple
sauce and green peas or vegetable marrow.
This dish is nice for dinner in hot weather.

[58]

Grilled Tomatoes.

ALVE some ripe tomatoes, place them
in a frying pan with a teacupful of

[71 1

SIMPLE SAVORY DISHES

water, put a small piece of butter on each piece.
Cook them until tender. Serve on toast.
Poached eggs are a nice addition to this dish.

[59]

Baked Stuffed Tomatoes.

CUT the tomatoes in halves and stuff them
with bread-crumbs and a little parsley and
butter ; they should then be baked until tender.

[60]

Lentil Pudding.

STEW some Prussian lentils until soft ; stir
in some curry paste and add chutney to
taste. Season with salt and butter, cover with
mashed potatoes and bake.

[61]

Savory Rice Pudding.

PUT I teacupful of rice in a medium sized
pie dish, and fill it with milk ; chop finely
or grate 4 onions, beat i egg, mix altogether,
add a tablespoonful of chopped parsley and a
little salt; bake in a slow oven. After 20
minutes, stir the pudding thoroughly, adding a
small piece of butter, and a little more milk if
necessary.

[72]

SIMPLE SAVORY DISHES

[62]

Macaroni and Tomato Pudding.

BOIL some macaroni and mix with it 3-ozs.
of grated cheese, 4 peeled and sliced to-
matoes, and half a teacupful of milk. Place in
a pie-dish and cover with a thick layer of fine
bread-crumbs and a few lumps of butter; sea-
son to taste. Bake until nicely browned. A
grated onion is considered an improvement by
some persons if it is added.

[631

Creamed Macaroni.

BREAK 5^ -lb. macaroni into one inch
pieces, drop them into 2-qts. of boiling
water (salted), boil till tender. Drain and
place in a dish. At serving time put into the
pan a tablespoonful of butter, when melted, a
tablespoonful of flour, rub until well mixed,
then add J^-pt. of milk, stir until it bubbles; a
little cayenne to be added, then put in the
macaroni and heat thoroughly, and just at the
last, stir in J^-lb. of grated cheese (not quite
half ought to be Parmesan and the rest a good
fresh cheese).

[73 1

SIMPLE SAVORY DISHES

[64I

An Indian Dish.

COOK some rice in a jar until nicely swol-
len, put it in a saucepan, add one or two
fried onions (and some young carrots chopped
fine if desired), some vegetable stock, a dessert-
spoonful of chutney, and i or 2 teaspoonfuls
of curry paste, until the rice has a rich curry
flavor, to taste. Warm a bottle of small French
green peas (use fresh ones in season) with sugar
and mint, pour them in the centre of the dish,
place the curried rice round them and garnish
with small fingers of pastry. Serve with fried
potatoes and cauliflower. This dish is easily
made and very easy of digestion.

[65]

Tomato Pie.

PUT some tomatoes in a pie dish, spread
over some chopped parsley, and pepper,
salt and butter; cover with mashed potatoes,
and bake.

[66]

Spinach and Eggs.

TAKE 3 or 4-lbs. of spinach, boil it in
plenty of water with a pinch of soda and

[741

SIMPLE SAVORY DISHES

a pinch of salt for ten minutes, press through a
strainer, and then rub through a wire sieve ;
place it in a saucepan with a small piece of but-
ter and a tablespoonful of milk, stir well while
being warmed up, and serve on buttered toast
or fried bread, garnish with fingers of pastry.
Rub 2 hard boiled eggs through a sieve and
spread on the top. Decorate with the whites
of the eggs when sliced.

[67]

Spinach h la Creme.

PREPARE the spinach as described above,
but instead of adding butter and milk, add
two or three tablespoonfuls of cream. Stir well
and serve with fingers of fried bread or pastry.
Omit the garnishing of eggs.

[68]

Stuffed Vegetable Marrow.

MIX together J^-oz. of butter with 5-ozs.
bread-crumbs, rubbing it well in. Add
a fried onion, some parsley and thyme, some
sage, and some lemon rind and bind with an
egg. Scoop out the marrow, and place the
stuffing in quite dry; then boil or steam.

[75]

SIMPLE SAVORY DISHES

Dress with brown gravy and fried bread-crumbs,
and place for a few minutes in a hot oven.

[69I
Mushroom Pie.

TAKE 2 small teacupfuls of flour and i
egg. Mix the flour with water (not
milk), to the consistency of cream, add the
egg, well beaten, and sufficient milk to make a
thin batter. Season to taste with pepper and
salt, and fry in butter in very thin pancakes
until a light brown color. These should be
made the day before they are to be used. Cut
into squares about the size of a silver quar-
ter and fill a pie-dish about three parts full,
adding a few mushrooms minced and fried in
butter. Fill up the dish with brown gravy
(112), cover with ordinary paste, and bake.

[70]

Beetroot Fritters.

STEW some beetroot until tender, cut into
slices, dip in egg and bread-crumbs, and
fry. Serve with white sauce (recipe 1 1 5).

1761

SIMPLE SAVORY DISHES

[71]

Scotch Stew.

SIMMER %'\h. of pearl barley in i-qt.
of stock (vegetable or bean stock) for ^
hour, then bring to boiling point and add 2 large
carrots (scraped), i Spanish onion thinly sliced,
and large turnip, and, if liked, a few green peas,
salt and pepper, and a little mint or parsley.
Simmer for another ^ hour, or until tender.
Garnish with wheatmeal dumplings (recipe 72)
boiled in the stew for 20 minutes before
serving.

[72J

Wheatmeal Dumpling^.

MIX in lightly 2-ozs. of nucoline (ground
through a nut mill or finely shredded)
with 2-ozs. of white flour, 2-ozs. of brown flour,
2 tablespoonfuls of bread-crumbs, j4 teaspoon-
ful of salt, some pepper, and j4 teaspoonful of
chopped parsley and a little thyme ; add water
gradually in different places and mix into a dry
dough ; cut into about 8 slices and roll lightly
in hand into balls. Boil for 20 or 30 minutes.

[771

SIMPLE SAVORY DISHES

173]

Ragout of Onions.

STEW some onions till tender, place in pie
dish, make some melted butter, chop a
hard boiled egg, add it to the butter, pour over
onions, and bake.

[741

Savory Potato Rissoles.

TAKE some stiff mashed potato. Make
a stuffing with 2 tablespoonfuls of bread-
crumbs, a chopped tomato, a little parsley or
herb seasoning, and moisten with beaten egg.
Shape 2 rounds of potato, make a little hollow
in one, fill with stuffing and press the other
over it, roll in egg and bread-crumbs and fry.

[75]

Italian Omelet.

TAKE a teacupful of Prussian lentils ; boil
them until quite soft. Mix them in
batter with some finely chopped boiled onion
and a little sage, and fry them crisp like pan-
cakes. One tablespoonful to each omelet.

[ 78]

SIMPLE SAVORY DISHES

[76]

Haricot Pie.

WHITE haricots boiled till tender (after
being soaked for 12 hours so that the
skins come off easily) ; tapioca soaked in cold
water over night ; a few small forcemeat balls ;
gravy and seasoning. Fry a small onion in
butter and chop small ; brown a little flour in
the butter left in the saucepan, and add to it
some of the water strained off the haricots,
season to taste. Mix this gravy into the tapi-
oca and minced onion, fill up the pie dish with
layers of the haricots, forcemeat balls, and tapi-
oca well moistened with the gravy, and cover
with a crust well brushed over with egg. When
cold this cuts in firm slices.

[77]

Onions on Toast.

PUT I -lb. of onions, previously cut up,
into an iron saucepan with J^-oz. butter.
Keep the lid on, but shake the saucepan fre-
quently to prevent burning. When they are
quite soft and brown, serve on buttered toast
with mashed potatoes.

[79]

SIMPLE SAVORY DISHES

[78]

Com Omelet.

BEAT the yolks of 2 eggs, and add some
pepper and salt, and 2 teaspoonfuls of
sweet corn. Beat the whites to a very stiff
froth, add to the yolks and mix together. Put
i-oz. of butter in the omelet pan and, when
very hot, pour in the omelet and stir round a
few times until it begins to set ; when brown at
the bottom, place under a grill or in front of a
clear fire to brown the top ; sprinkle over some
chopped parsley, fold over in half and serve

quickly.

[79]

Boiled Chestnuts.

BOIL some chestnuts slowly for about an
hour until quite soft, without being too
meally. Serve with celery salt. If the nuts
are shelled and stewed in brown haricot gravy
a more savory dish results. The simple meth-
od, however, makes the nuts very tasty, and
labor is avoided.

[80]

Protose Fritters.
AKE I -lb. of Protose till it is brown.
Take it out and press through the potato-

[80]

SIMPLE SAVORY DISHES

masher. Add to this rather more than the
same quantity of potato and one large grated
onion and a little nutmeg. Mix with one egg
to bind and divide into fritters and fry them.

[8i]

Savory Cheese Rissoles.

PUT J^-pt. of hot water and 2-ozs. of butter
in a saucepan, and bring to the boil. Sift
in slowly 5-ozs. of flour, and cook this mixture
thoroughly until it will leave the pan clean.
Take it off the fire and add some cayenne,
finely chopped parsley, 4-ozs. bread-crumbs,
2-ozs. grated cheese and 2 eggs beaten in sep-
arately. When the mixture is quite cool, roll
it into balls with flour and fry them. Deco-
rate the dish with parsley, and serve hot with
a garniture of mashed potatoes.

[82]

Savory Batter Pudding.

BOIL a cupful of Patna rice in 3 cupfuls of
water. Boil 6 onions and mash them
with chopped parsley ; put, in a well-buttered
pie dish, alternate layers of the rice and onion
mixture, and pour over them a batter made

[81 ]

SIMPLE SAVORY DISHES

exactly as for Yorkshire pudding, and bake in
a quick oven. Serve with vegetables in the
ordinary way, with brown gravy or tomato

sauce.

[83]

Potato Fingers.

SOFTEN some mashed potatoes with a lit-
tle milk, add salt and pepper, a handful of
bread-crumbs, and a small onion, grated, with
one egg to bind ; roll into fingers, dip into egg
and bread-crumbs, and fry crisp in nucoline.
These form a nice garnishing for any dish and
are very good when eaten alone.

[84]

Protose Pie.

BOIL some onions until tender, cut a can
of protose into squares or diamonds about
an inch in diameter, and after lining a pie dish
in the usual way with whole-meal paste, put in
alternate layers of the sliced onion, carrot and
protose, shaking a little pepper and salt on
each layer ; be sure to put a cup in the centre
to hold the gravy. When the dish is quite
full, pour over a large cupful of gravy made by
boiling brown haricot beans for 2 or 3 hours

[ 82]

SIMPLE SAVORY DISHES

till rich brown gravy is procured, to which add
a lump of butter ; cover with paste and bake.

[85]

Spinach Souffle.

(Specially recommended.)

COOK some spinach (see 66), pass it
through a sieve, and add two or three
well beaten eggs and a small amount of milk,
with pepper and salt. Mix it thoroughly, put
it in well buttered souffle dishes and bake for
10 minutes. This makes a nutritious and
tasty dish.

[86]

Cornish Turnover.

MAKE a light pastry ; take equal quan-
tities of boiled rice and fried bread-
crumbs, a grated onion, and sufficient chopped
parsley and thyme to make it savory, mix it
into a paste with beaten eggs, roll out a small
round of the paste, put a large tablespoonful of
the mixture on one end, and turn the other
end over in the usual way; brush over with
white of egg and bake in a quick oven.

[83 J

SIMPLE SAVORY DISHES

[871

Forcemeat Croquettes.

MAKE a forcemeat by chopping up the
remains of any savory dish from the
previous day, adding bread-crumbs and beaten
egg ; roll into balls, and enclose in a coat of
mashed potato, put a small piece of butter on
the top of each ball, and bake brown. This is
a good way of using up mashed potato that
may be left.

[88]

White Haricot Stew.

STEW 5^ -lb. of white haricot beans very
slowly, parboil i or 2 onions for each per-
son, in water, to which a good pinch of car-
bonate of soda has been added, and which re-
moves the objectionable gases from the onion ;
add the onions to the beans about an hour
before taking up, let both stew very slowly,
add a large lump of butter, pepper and salt to
taste, and if liked, a tablespoonful of mushroom
ketchup. Serve with sippets of toast or fried
bread round the dish.

In the mushroom season, a few mushrooms
added to the above make a delicious dish.

[84]

SIMPLE SAVORY DISHES

[89]

Baked Bananas.

A DISH of baked bananas makes a nour-
ishing and tasty meal. For invalids,
dyspeptics, and brainworkers this is a food eas-
ily assimilable and most sustaining.

The fruit should be baked slowly for at least
half an hour, until the skins are black and com-
mencing to shrivel up. The longer the bak-
ing, within reason, the more tasty and delicious
will be the interior. It is better to overcook
them than to serve them underdone, as they
taste insipid if half cooked.

[90]

Turnips a la Cr8me.

COOK some young turnips in the usual
manner and mash them with plenty of
cream. Serve in small portions on slices of
fried bread or toast, with a few capers spread
over them. This makes a nice dish with
which to commence a dinner if soup is not
served.

[85]

XII

COLD LUNCHEON DISHES

For Hot Luncheon Dishes see previous section of Recipes.

[91]

Vegetable Galantine.

GRATE, or slice finely, 2 carrots, i small
turnip, I medium sized onion, and stew
in just sufficient stock until tender. Then add
5^-pt. of cooked green peas, and 2-ozs. of fine
bread-crumbs, some pepper and salt, a pinch of
cayenne, and a little ketchup or gaffer sauce.
Mix 3-0ZS. of semolina, and when cooked add
this and mix well, and press on to a dish in a
shape, leaving a hole in the centre ; leave to
cool, then improve the shape, brush over with
a glaze made from j4 teacupfiil of liquid aspic
jelly. Garnish with cold aspic or the yolk of
a hard-boiled egg rubbed through a sieve, and
the white being chopped with some parsley.
This is a good cold luncheon dish, and it is
much appreciated if served with lettuce and
salad dressing (recipe 107).

[86]

COLD LUNCHEON DISHES

[92]

Aspic Jelly.

TAKE 2-pts. of cold water, J^-oz. agar-
agar (vegetable gelatine), i lemon, some
pepper and salt, a pinch of cayenne, and 2 ta-
blespoonfuls of Tarragon vinegar. Soak the
agar 2 hours in i-pt. of the water, then add the
other ingredients, with some Worcestershire
sauce to darken it ; add the white of an egg and
the shell, put over a slow fire till the agar is
dissolved, then boil two or three minutes, and
strain through a coarse flannel.

[93]

Tomato Galantine.

TAKE in same manner as vegetable gal-
antine, but add 4 large tomatoes (sliced
and cooked). This dish is specially recom-
mended.

[94]

Picnic Brawn.

STEW J^-lb. of Egyptian lentils in sufficient
water to cover them; when cooked rub
through a sieve. Sprinkle 2-ozs. of semolina
into a J^-pt. of boiling vegetable stock and stir
for 10 minutes, and then add 4 sliced tomatoes

[87]

COLD LUNCHEON DISHES

and a grated onion with salt and pepper. Add
this to the lentils and boil for i minute, then
put in I dessertspoonful of ketchup, and, when
cool, press into glass moulds. Boil an egg for
15 minutes, then immerse it in cold water.
Rub the yolk through a sieve on to the top of
the mould when turned out, chop the white and
arrange round the dish with minced parsley
over it. Some herbs and a chopped egg can
be introduced with good effect.

[951

Tomato Mayonnaise.

PEEL and slice 6 good tomatoes, place them
in a dish and cover them with Mayonnaise
sauce ; let them stand for a few hours. Serve,
after sprinkling some finely chopped parsley
over the top. This dish tastes nice with pro-
tose rolls, or Port du Salut cheese.

[96I

Potted Tomato Paste.

THREE tomatoes, i egg, 2-ozs. grated
cheese, 4-ozs. bread-crumbs, J^-oz. but-
ter, I small onion, minced fine, pepper and cel-
ery salt Peel the tomatoes and cut them up

[88]

COLD LUNCHEON DISHES

in a small saucepan with the butter and onion ;
when tender, mash smoothly and add the egg.
Stir quickly until it becomes thick; add the
cheese and bread-crumbs last, when off the fire.
Turn into a pot and cover with butter.

[97]

Protose Rolls.

PREPARE pastry as usual for sausage rolls,
either short or pufFy. The filling mixture
is made just as for the protose cutlets (3 2), with
the addition of a few bread-crumbs. Roll the
mixture between the fingers into the shape of a
sausage, and proceed just as usual. Brush with
egg and bake in a quick oven. Nuttose can
be substituted for the sake of variety.

[98]

Potted White Haricots.

(A tubititute for Potted Chicken.)

STEW a cupful of white haricots with 6
onions and water to cover them, until per-
fectly soft. Rub through a wire sieve or po-
tato masher. Add 3-ozs. of mashed potato,
6-ozs. of brown bread-crumbs, i -oz. of butter,
I oz. grated cheese and an eggspoonful of mus-

[89]

COLD LUNCHEON DISHES

tard. Mix well with pestle and mortar and fill
small pots ; cover with melted butter.

[99]

Potted Lentil Savory.

TAKE 5^ -lb. of lentils (cooked), 3-ozs.
mashed potato, 2-ozs. bread-crumbs, i
egg (beaten), chopped parsley, a little onion
juice, salt and pepper, and i-oz. butter. Put
all in a pan and mix well together, stirring all
the time. When cooked, turn into a mortar,
pound well and press into potted dishes and
melt butter over the top. This makes excel-
lent sandwiches with a little mustard spread on.

[100]

Lentil Rolls.

A SPLENDID substitute for sausage rolls,
to be eaten cold or with salad, can be
made with a filling of the lentil savory. If any
of the potted meat becomes a little dry after
the pots have been opened, it can be used in
these rolls. They should be served hot unless
the pastry is fairly crisp and fi-esh, and they
are then very nice served with a little tomato
sauce.

[901

COLD LUNCHEON DISHES

[lOl]

Nut Sandwiches.

FLAKE some Brazil or other nuts and
spread a thin layer in some bread and but-
ter sandwiches which have been dressed with
honey or jam. Almonds can be used if pre-
ferred, and curry powder instead of preserve.

[102]

Egg Sandwiches.

SCRAMBLE 2 eggs with a pinch of mixed
herbs, celery, salt and pepper. Place be-
tween thin slices of bread and butter.

[103]

Tomato Sandwiches.

MAKE sandwiches by spreading tomato
paste (92) between slices of bread and
butter. A dish of mustard and cress sand-
wiches should be served with them*

[104]
Potted Haricot Savory.

STEW some brown haricot beans for sev-
eral hours (using the liquor for stock, for
soup, or as a substitute for beef tea after add-

[91 1

COLD LUNCHEON DISHES

ing some butter and seasoning). Pass them
through a sieve, mix with them some brown
bread-crumbs, a finely chopped raw onion,
parsley, a little thyme and J^-oz. of butter ;
pepper and salt to taste. Heat altogether in a
saucepan for lo minutes ; pour into jars, and
cover with melted butter. This is also a use-
ful dish for breakfast, supper, or when travel-
ling.

[105]

Savory Protose Pudding.

MAKE a good stuffing of i-lb. wholemeal
bread-crumbs, sweet herbs, J4^-lb. but-
ter, chopped parsley, peel of i lemon, chopped
fine, and pepper and salt to taste. Bind with
2 or 3 eggs. Thickly line a well-greased
pie dish with the stuffing, then press into the
middle the contents of a large can of protose.
Thickly cover over with stuffing. Put little
pieces of butter or nucoline on top, cover with
a tin and bake in slow oven an hour or an hour
and a half. This makes a savory dish, when
cold, with a good salad.

[92]

COLD LUNCHEON DISHES

[io6]

Potted Haricot Beans.

(A substitute for Potted Meat.)

PUT a good breakfastcupful of brown beans,
with a few onions, into a brown stew-jar,
and cover with a quart, or rather more, of water.
Place in a slow oven and cook until the beans
crack, and the liquid will then have become a
rich brown color. . After the liquid has been
poured from the beans (to be used as stock or
for haricot tea) rub them through a sieve or
masher. To 6-ozs. of the pulp, add 3-ozs.
mashed potato, 3-ozs. brown bread crumbs,
and I J^-ozs. butter ; salt, pepper, nutmeg and
mace to taste, and a little fried onion if liked.
Put all in a pan and stir till hot, add i beaten
egg, and cook until the mixture leaves the sides
of the pan, but do not let it get too stiff. Press
into potting dishes as usual.

[107]

A Good Salad Dressing.

RUB an eggspoonful of mustard, salt, and
sugar in a teaspoonful of olive oil and
cream, until the mixture is quite smooth.
Then rub the yolk of a hard boiled egg in the

[93I

COLD LUNCHEON DISHES

paste^ and keep it free from lumps. Pour in a
dessertspoonful of vinegar, stirring slowly all the
time. Add a teacupful of rich milk or some
cream. Serve.

[94]

XIII

GRAVIES AND SAUCES

Iio8]

Brown Haricot Gravy.

A GREAT difficulty raised by flesh-caters
is, " What can you do for gravy ? "
Apart from the gravy that can easily be made
from such preparations as " Odin," etc., most
appetizing gravies can be made from vegetable
stock, with the usual addition of thickening,
salt, pepper, and a lump of butter. Brown
haricot tea is the best stock, being both rich
and nutritious. (See page 35.)

[109]

Walnut Gravy.

TAKE about 3 tablespoonfuls of shelled
walnuts, measured after having put them
through the nut mill, and place in a small pan
in which you have previously made hot a table-
spoonful of butter. Fry until the walnut is
dark brown, stirring well all the time to pre-

[95 ]

GRAVIES AND SAUCES

vent burning. Pour on a pint of brown stock,
or water if no stock is at hand, and let it sim-
mer slowly until just before serving. Then
add a tablespoonful of flour to thicken, add
seasoning, and a few drops of onion or some
tomato sauce. This makes a most rich and
savory gravy — especially if a little nut butter
is added.

[no]

Curry Gravy.

IN the cold weather, dishes which contain
curry are seasonable and are generally ap-
preciated. The following recipe for a curry
gravy will prove useful to many readers, as it
makes a capital addition to plain boiled rice or
many other dishes.

Fry two onions, minced in some butter, until
they are quite brown. Then sift in some flour
and let it brown also. Add slowly some vege-
table stock or water, two minced apples, a tea-
spoonful of curry paste, a teaspoonful of vine-
gar, and a dessertspoonful each of tomato
sauce and chutney. Stir and serve.

[96]

GRAVIES AND SAUCES

[in]

Gravy Piquante.

STEW a dozen shallots in some butter un-
til soft. Stir in some flour and let it
brown ; add the juice of a lemon, a teacupful
of water, a clove, a teaspoonful of sugar, and
a pinch of salt and pepper. Boil gently for a
few minutes and stir in a little more flour ; add
J^-pt. of water, boil for 15 minutes and strain.

[112]
Plain Brown Gravy.

MELT some butter until brown, add flour
(previously mixed well in a little water),
and some vegetable stock, dilute if necessary
and strain. A fried onion and tomato, and a
teaspoonful of " nut butter '* adds to the flavor
and richness.

[113]

Sauce Piquante.

TAKE equal quantities of vegetable stock
and Tomate a la Vatel (Dandicolle and
Gaudin), fry a chopped onion brown, add the
above, thicken with cornflour, boil and strain.

in]

GRAVIES AND SAUCES

[114]

Tarragon Sauce.

MELT i-oz. of butter, stir in i dessert-
spoonful of flour until free from lumps,
add a teacupful of milk and stir until it boils.
Finally add 20 or 30 drops of Tarragon vine-
gar. This sauce is an excellent addition to
cauliflower, as the flavor is unique.

fii5]

White Sauce.

MAKE in the same manner as tarragon
sauce, but omit the vinegar and add a
teacupfiil of water.

[116]

Tomato Sauce.

FRY a sliced onion in butter until brown,
add 6 sliced tomatoes, a clove of garlic
and a dessertspoonful more butter. Heat un-
til quite soft, add a tumbler of clear vegetable
stock or water, thicken with cornflour, strain
and serve.

[98]

GRAVIES AND SAUCES

[117]

Sauce Hollandaise.

TAKE 3-0ZS. of butter, the juice of a
lemon, the yolks of 3 eggs, and a tea-
spoonful of flour. Heat in a double saucepan
while being stirred, until it begins to thicken.
Serve with cauliflower, asparagus, artichokes,
etc.

[118]

Mayonnaise Sauce.

MIX a teaspoonful of mustard with the
yolk of an egg, add 4 tablespoonfuls of
pure olive oil, a few drops at a time, beating it
with a fork; add 2 tablespoonfuls of castor
sugar, some pepper and salt, the juice of a large
lemon and 2 teaspoonfols of Tarragon vinegar.
Whisk the white of the egg with a gill of cream,
and beat all together.

[119]

Tomato Chutney.

ONE and a half pounds of tomatoes, i^.
Ib. apples, I J^-lb. sultanas, i J^-lb. brown
sugar, 2-ozs. onions, 4-ozs. salt, ^-oz. cayenne
pepper, 3-pts. vinegar. The whole to be

[99]

GRAVIES AND SAUCES

boiled for 3 hours. Pour into stoppered bot-
tles. This makes a most excellent chutney.

[130]

Cocoanut Sauce.

MELT i-oz. of butter in a pan, stir in i-
oz. of flour smoothly, then add J^-pt.
of cold water and ^-pt. of milk, half at a time ;
stir in i teaspoonful of desiccated cocoanut and
2 teaspoonfuls of sugar, and bring to the boil.

[lai]

Parsley Sauce.

MAKE in same way as recipe 114, but
substitute a large teaspoonful of finely
chopped parsley for the vinegar.

[132]

Pineapple Sauce.

PLACE some pineapple juice in a pan, and
add castor sugar to taste. Boil until thick
and, if liked, add cornflour. Cook well and
strain. Serve with pineapple fritters or semo-
lina moulds.

[ 100 J

g.ra;vies and sauces

["3]

Fruit Sauce.

TAKE a good teaspoonful of cornflour,
mix with a little water, adding 4 tablc-
spoonfiils of cherry or any fruit syrup, and boil
until it thickens. Serve when cold. If this is
required richer, more syrup should be used,
but it should be first thickened by boiling it,
to evaporate some of the water.

[ loi ]

XIV

PUDDINGS AND DESSERTS

[124]

Christmas Pudding.

MIX I -lb. bread-crumbs, i-lb. flour, i-lb.
sultanas or currants, 2-lbs. raisins, J^i-
Ib. mixed peel, J^-lb. sugar, J^-lb. albene (or
nucoline) flaked in the nut mill, J^-lb. chopped
pine kernels. Add nutmeg to taste, and five
or six eggs. Boil for 1 2 hours, and serve with
sauce as usual. This pudding wins approba-
tion from all who try it.

[125]

A Simple Plum Pudding.

MIX J^-lb. flour, I-lb. raisins, 6-ozs. al-
bene (flaked) and i-oz. mixed peel.
Add I teaspoonful of mixed spice, 2 eggs, and
a little milk if required. Boil for at least 6
hours, serve with sweet sauce. .

I ^02 ]

PUDDINGS AND DESSERTS

[126]

Raspberry Pudding.

STEW I -lb. of raspberries (or more) with
some sugar. Line a basin with some slices
of bread (without crust). Pour in half the
fruit, cover with a layer of bread, then add the
remainder of the raspberries and another layer
of bread. Press down with a saucer and place
a weight on it. Turn out and serve when cold
with cream or Plasmon snow-cream.

[127]

Apple Custard.

PLACE some biscuit crumbs in a buttered
pie dish. Nearly fill it with stewed ap-
ples. Beat an egg with J^-pt. of milk and
pour over the apples. Place some small ratafia
biscuits on the top and some grated nutmeg.
Bake in a moderate oven.

[128]

Custard Pudding.

TAKE i-pt. of milk and 2 eggs. Butter a
pie dish, beat the eggs with the milk,
sugar to taste, add a little vanilla and nutmeg
with a small piece of butter ; bake for half-an-

[ 103 ]

PUDDINGS AND DESSERTS

hour in a moderate oven. Sultanas should be
added, if desired.

[129]

G&teau aux Fruits.

TAKE half a tinned pineapple, 3 bananas,
54! -lb. grapes, four Tangerine oranges,
and the juice of a lemon. Cut up the fruit
into dice, sprinkle with sugar and pour over
them half the pineapple syrup, the lemon juice,
and a tablespoonful of maraschino, and leave
for an hour to soak. Split five stale sponge
cakes open, cut each half into three fingers and
spread each rather thickly with apricot jam.
Place four of these strips on a glass dish so as
to form a square, and put four more across the
corners so as to form a diamond in it, and
so on, square and diamond alternately. Fill
the middle of the tower thus formed with the
macedoine of fruits, piling them high above
the top, and pour the rest of the pineapple
syrup over the cake. Whip half a pint of
cream, or Plasmon snow-cream, stifHy, and put
it on in rough spoonfuls all over the tower.

[ 104 ]

PUDDINGS AND DESSERTS

[130]

Poached Apricots. ^^

UPON some slices of sponge cake, place
half an apricot (round side uppermost).
Whip some white of egg to a snow frost with
castor sugar. Place this round the apricot
so as to make it resemble a poached egg.
Whipped cream is preferable to many persons
if obtainable. The sponge should be slightly
moistened with the apricot juice.

[131]

Cocoanut Pudding.

TAKE 2 eggs and their weight of flour,
butter and sugar and a-ozs. of desiccated
cocoanut. Cream the butter and sugar, add
half of the beaten eggs first, then half of the
flour, mix well and then add the other half of
each and beat for 5 minutes, then add the co-
coanut. Place in a buttered basin with a piece
of buttered paper over it and steam one hour
or bake in small tins. Serve with cocoanut
sauce (recipe lao).

[ 105 ]

PUDDINGS AND DBSSERTS

Plasmon Snow-cream.

PUT 3 heaped teaspoonfuls (i^-ozs.) of
Plasmon into a bowl. From J^-pt. of
tepid water take 4 tablespoonfuls and mix it
with the powder, rubbing it into a paste. Slowly
add the remainder of the water ; stir thoroughly,
then place in a saucepan and bring to a boil
stirring all the time. Stand aside to get quite
cold. When required for use, whisk it into a
thick snow-cream. This makes a splendid ad-
dition to stewed fruit (peaches, etc.), cocoa,
coffee, or puddings. It is most nutritious also.
The proportions must be correct to get the
cream firm as well as light. If it is frothy there
is too much water ; if sticky and heavy there is
not sufiicient water.

[133]

Empress Pudding.

TAKE I -pt. of bread-crumbs, i-qt. ofnew
milk, the yolks of 4 eggs (well beaten),
the grated rind of a lemon, and 3-ozs. of but-
ter ; mix and bake about half an hour. When
cold, spread some raspberry or plum jam over
the pudding ; then whip the whites of the eggs

[ 106]

PUDDINGS AND DESSERTS

With a teacup of sifted sugar and the juice of
a lemon, and lay this over the jam. Make
slightly brown in the oven.

[134]

Sultana Pudding.

TO an ordinary rice pudding add 4-ozs. of
sultanas. Bake in a slow oven for sev-
eral hours, with plenty of milk. When cooked
it should be brown in color and quite moist.
It is easily digested and makes a good supper

dish.

[135]

Plain Boiled Pudding.

TAKE a-ozs. of nucoline or vegetable suet
passed through a nut mill, 4-ozs. each
of white and brown flour, and 4 tablespoonfuls
of bread-crumbs. Add water gradually, mix-
ing into a dry dough, and boil in a cloth for

ij4 hours.

[136]

Apple Fritters.

PEEL and quarter, or finely mince, some
good cooking apples, dip in batter made
as follows: — i tablespoonful of flour, i egg
well beaten, enough milk to make it the con-

[107 ]

PUDDINGS AND DESSERTS

sistency of cream. Fry crisp in boiling nuco-
line, and serve.

[137]

Baked Cocoanut Custard.

BEAT 3 eggs and mix with i J^-pt. of milk,
add 2 tablespoonfuls of desiccated cocoa-*
nut, and a tablespoonful of sugar. Bake in a
slow oven, and add some grated nutmeg.

[138]

Orange Jelly.

WIPE and thinly peel 5 oranges and 2
lemons, take i-pt. of cold water, J^-lb.
white sugar, and i ^-ozs. cornflour. Place the
peel and water in a pan and simmer for 20 min-
utes with the sugar ; strain the resulting juice.
Place the cornflour in a basin and squeeze the
juice of the fruit through a strainer on to it,
then pour the boiling syrup over this mixture ;
stir well, return to saucepan, and boil for 6
minutes. Pour into cold wet mould. Garnish

with orange.

[139]
Ginger Pudding.

TAKE 6-ozs. of brown bread crumbs (fine-
ly grated), 3-ozs. of butter, a saltspoon-

[ 108]

PUDDINGS AND DESSERTS

fill of ground ginger, the juice of a lemon, and
4-0ZS. of castor sugar. Stir these in a stewpan
until the butter is melted. Chop 4-ozs. of pre-
served ginger and add to the mixture with the
yolks of 2 eggs. Beat well together and set
aside to cool. Whisk the whites of the eggs
and stir into the pudding quickly. Fill a but-
tered basin with it, cover with a saucer (leaving
room to swell) and steam for 3 hours.

[140]

Semolina Pudding.

BOIL a teacupfiil of semolina for 15 min-
utes in 2j^-pts. of milk, stirring all the
time. Flavor with vanilla. Turn out into a
buttered pie dish, garnish with ratafia biscuits
and bake in a moderate oven.

[141]

Strawberry Cream Ice.''

BAKE I J^-lb. of ripe strawberries, 6-ozs.
of castor sugar, J^-lb. of cream and a
teacupful of milk. Put the strawberries through
a sieve or strainer, mix the whole well together,
and freeze.

Raspberry ice can be made in a simpler form

[ 109 ]

PUDDINGS AND DESSERTS

by reducing the cream by one half and by add-
ing another teacupful of milk in which a des-
sertspoonful of cornflour has been boiled.

Vanilla Ice.

TAKE i-pt. of milk, i gill of cream, the
yolks of 3 eggs and 3-ozs. of castor sugar.
After heating the milk, mix a dessertspoonful of
ground rice with a little cold milk and put it in
the saucepan. Pour in the beaten yolks and
cream, and the sugar ; stir and simmer until the
custard thickens, strain and set aside to cool ;
add vanilla to taste, and stir well ; place in a
freezing machine, and work steadily until it is
frozen. To make this ice taste richer and
more delicate, reduce the milk and increase the

cream.

[143]

Lemon Cheese-cakes.

PUT in a saucepan, J^-lb. butter, i-lb. lump
sugar, 6 eggs (leaving out 2 whites) 2
grated lemon rinds, and the juice of 3 lemons.
Simmer until all is dissolved (gently stirring),
and add a few dry biscuit crumbs. Serve on
crisp pastry.

[ no]

PUDDINGS AND DESSERTS

[144]

Lemon Jelly.

DISSOLVE i-oz. of isinglass in ij^^-pts. of
water. Add the grated peel of 2 lemons
and J^-lb. of lump sugar. Boil for 10 minutes,
stirring continually. Take off fire and add the
juice of I J^ lemons. Strain and cool. Whisk
well before turning into moulds.

[145]

e Fritters.

MIX J^-lb. of flour with ^-teaspoonful
of salt and a well-beaten egg, and then
mix in ^-pt. of milk, using half at a time, and
beat the batter until it bubbles. Cut a preserved
pineapple into thin slices and halve or quarter
them, lay them in the batter, but on no account
add any juice. Have a pan of boiling nucoline
ready and lay the pineapple in and fry a nice
light brown (the nucoline must cover it), drain
off on soft paper and sprinkle castor sugar
over it. Serve with pineapple sauce.

( I" 1

SUMMER AND WINTER DRINKS

THE following recipes and suggestions,
concerning a few beverages which can be
used as substitutes for stimulating drinks, may
prove useful to many readers :

[146]
Fruit Drinks.

BOTTLED fruit juices and unfermented
fruit wines can easily be made or pur-
chased. A tablespoonful or two of the former
added to a tumbler of water, makes a refreshing
beverage.

[147]

Wheatenade.

SIMMER i^-lb. of crushed wheat in i-qt.
of water for about an hour, stirring it oc-
casionally. Strain, add lemon juice and sugar
to taste, for use in summer, or milk and sugar
if the drink is taken hot in winter. Good
clean bran can be substituted for crushed wheat

i 112 ]

SUMMER AND WINTER DRINKS

This is a capital drink for children with a
tendency to rickets, or for persons suffering
from nervous prostration caused by malnutri-
tion.

[148]

Oatenade.

SIMMER Ji^-lb. of coarse oatmeal, flavor
to taste in the same manner as described in
the previous recipe. This drink will be slightly
richer in fat than the previous one, and it makes
a good winter drink.

[149]
Gingerade.

TAKE I -dr. essence cayenne, 4-drs. essence
of ginger, a-drs. essence of lemon, i-dr.
burnt sugar, ^-oz. of tartaric acid. Add 3 -lbs.
lump sugar and 5-qts. boiling water. Bottle
ready for use. This beverage is a favorite one
at all seasons. Dilute to taste.

[150]
Lime Fruit Drink.

LIME juice, if pure, makes a cooling and
wholesome drink. Some of the liquid
sold as lime juice is only a chemical concoction.

[ 113]

SUMMER AND WINTER DRINKS

The weaker the solution the better it tastes.
A dessertspoonful to the tumbler is generally-
enough.

[151]

A Substitute for Coffee.

THOSE who are desirous of finding a sub-
stitute for tea and coffee should try " Cara-
mel Cereal " (The International Health Asso-
ciation, Ltd.). It tastes very much like coffee,
but it is free from certain elements which are
harmful to many constitutions.

[152I

Apple Tea.

CUT up two large apples and boil them in
a pint of water until cooked. Pass through
a strainer and sugar to taste.

[153I

Rice Water.

BOIL some rice in water and add lemon
juice and sugar to taste. The beverage
should not be made too thick.

[ 114]

SUMMER AND WINTER DRINKS

[154]

Barley Water.

STEW sufficient pearl barley in water to
make a fairly rich beverage. Add lemon
and sugar to taste and serve when cold, or flavor
with milk and sugar and serve hot. This drink
is both cooling and nutritious, and if not made
too thick is equally suitable for the harvest
field or the tennis lawn.

[ IIS]

XVI

WHAT TO DO AT CHRISTMAS.

THE Christmas festival — which has de-
generated into such a deplorable orgy
of massacre in many countries which are called
" Christian " — can be observed and enjoyed
equally well without such frightful preliminary
ceremonies as the butchery of millions of sen-
tient creatures.

Why should we sing and talk of " Peace
on Earth " when we are participating in re-
morseless warfare against the animal creation?
The arms of our licensed slaughterers grow
weary with wielding the poleaxe and the knife
upon trembling and terror-stricken victims,
whose claim for compassion is totally ignored
by those who are clamorous in demanding mer-
cy for themselves from the "Higher Powers"
above them !

Is not this a literal case of crying " Peace !
Peace ! " when there is no peace ! Is not this
wholesale slaughter altogether discordant with

[ ii6]

WHAT TO DO AT CHRISTMAS

the spirit and gospel of the gentle and harm-
less Teacher of Nazareth, whose terrestrial
birth is thus celebrated by pagan barbarity?
Should not those of us who dare to call our-
selves His followers protest against a custom
which brings discredit upon His religion and
causes humanely disposed Oriental nations to
regard it almost with contempt, by refraining
from participation in this practice of shedding
innocent blood in order to provide a needless
type of food for the Christmas banquet ?

The following suggestive menu will at once
show my readers that Christmas can be cele-
brated with a feast of good things without such
butchery, and that its joys can even be en-
hanced by the sense of freedom from blood-
guiltiness and from personal responsibility con-
cerning the deeds done in the shambles. The
menu can be varied as taste and circumstances
may dictate, and I feel sure that if this sugges-
tion is once followed in Christian homes the
old custom will never be revived in them.

[ "7]

WHAT TO DO AT CHRISTMAS

A Bloodless Menu for Christmas.

From which a selection can be made.

Tomato Soup. Artichoke Soup.

Fried Bread Dice.

Mock White Fish.

Parsley Sauce,

Jugged Nuttose. Macaroni Rissoles.

Red Currant Jelly* Sauce Piquante.

Potatoes, Saute. Cauliflowers.
Plum Pudding. Stewed Pears. Mince Pies.

Whipped Cream,

Butter. Toast Biscuits. Cheese.

Rolled and Garnished, Lettuce Salad, Port du Salut.

Fresh Fruits. Almonds and Muscatels. Figs.

Chocolates.

The cost of such a dinner as this will be
much less than that of a corresponding one
which includes poultry, game, and joints of
flesh. The amount saved could be appropri-
ately expended in providing a few comforts for
the poor and needy, and thus the Christmas
festival can be made the means of lessening the
amount of suffering in the world and of in-
creasing the sum-total of happiness,

[ ii8 ]

XVII

USEFUL INFORMATION

A CLOVE of garlic will give a very deli-
cate and tasty flavor to many soups and
dishes if used wisely. For soups, it is only
necessary to rub the tureen with the cut clove
before the soup is poured in. For savory
dishes and stews, one small clove may be
boiled (after being peeled) in the stewpan for
five minutes.

IN order to be able to remove the skins from
tomatoes easily, they should first be placed
in boiling water for about two minutes.

IT is generally safest to buy French plums in
bottles, as the quality is superior to those
packed in boxes. They cost a little more, but
one can depend upon having an enjoyable dish
when the trouble has been taken to prepare
them. The common prunes are sometimes
tough and objectionable, and it is better to
stint the quantity rather than the quality.

[ 119]

USEFUL INFORMATION

THE best type of figs to buy are those
known as " pulled " figs ; they are well
worth the extra price which they command.
It is false economy to buy " cheap " figs.

THE more crumbly a cheese is, the more
easily digestible it will be found to be.
It is a good plan to test the cheese in the fol-
lowing manner : — First buy a small piece, and
melt a portion with milk in a double saucepan;
if it has a granulated appearance it is wise to
buy some more of the same cheese ; if, on the
contrary, it is tough and stringy, it should be
avoided, as it will be found lacking in nutri-
ment and will be very liable to cause digestive
trouble or nightmare. One of the best fancy
cheeses made is a French one stamped " Port
du Saluty* which weighs about five pounds.
This should be bought only when quite fresh.
It then has a smooth rind, is free from holes
inside, and smells perfectly sweet. A Cameftt"
bert cheese made by Dutacq is also a lux-
ury. In addition to the variety of imported
cheeses to be had at " delicatessen " shops,
American cheeses are now meeting with much
favor.

[ I20 ]

USEFUL INFORMATION

IN households where an ice machine is not
kept, ices can be made in the following
simple manner : — The strawberry or vanilla ice
can be placed in a receptacle made of thin glass,
tin, or aluminum. This should be stood in a
wooden pail, and round it should be packed
layers of broken ice, between each of which has
been placed a considerable sprinkling of broken
rock-salt. If the ice receptacle is turned round,
freezing will result in about ten minutes.

PARSLEY which has been used for gar-
nishing, or which is in danger of going to
seed, can be preserved a bright green for sea-
soning purposes by placing it in the oven on a
sheet of paper and drying it slowly in such a
manner that it does not burn ; it should then
be rubbed through a sieve and put into a
bottle.

BUTTER can be made to look dainty and
appetizing by being prepared for the ta-
ble as follows : — Pour some boiling water over
the butter pats, then place them in cold water
till quite cold. Roll small pieces of butter in
short lengths and twist round to form the

[ 121 ]

USEFUL INFORMATION

shape of a leaf, placing about twelve around the
dish. Now beat a good-sized-piece until quite
thin and roll round to form the petals of a
flower. Place this in the centre and garnish
with parsley. It may also be rolled into
marbles.

PARSLEY can be made a brilliant green in
color by placing it in a cloth (after chop-
ping) and dipping it in cold water, wringing it
tightly in the hands and squeezing it with the
fingers. For garnishing savory puddings or
fried potatoes, etc., this is worth knowing.

FRESHLY gathered watercress is a whole-
some and appetizing addition to one's
bread and butter in the early summer. Its
action on the blood is beneficial.

A GOOD coloring for sauces, soups, etc.,
can be made as follows : — Melt a quar-
ter of a pound of granulated sugar in a pan ;
cook until it is a very dark, rich brown, almost
black ; stir constantly. Great care must be
taken that it does not burn. When done, add
carefully a quart of boiling water and let it cook

[ 122 ]

USEFUL INFORMATION

until the caramel is entirely dissolved ; pour it
out, and when cold, strain and bottle. It will
keep indefinitely, and a tablespoonfiil will give
color to a pint of liquid.

INSTEAD of chopping onions, a coarse nut-
meg grater should be kept for the purpose,
and the onion should be grated like lemon rind.
This saves much time and labor and answers
better for flavoring soups, gravies, or savories
of any kind.

FRESHLY cut vegetables are much more
digestible and wholesome than those which
have been lying about in crates or shop win-
dows. They also cook much more quickly.
The water in which vegetables have been boiled
should be saved for stock for soups and gravies
(except in the case of potatoes).

TO prevent hard-boiled eggs from becom-
ing discolored they should be plunged
into cold water as soon as they are removed
from the saucepan.

[ 123 ]

USEFUL INFORMATION

[1551

Dinner Rolls.

DELICIOUS dinner rolls can be made as
follows: — Take i J^-lbs. of white flour,
J^-lb. of wholemeal, 3-ozs. of butter and i-oz.
of yeast. Mix the yeast with a dessertspoonful
of treacle in ^-pt. of milk and water, rub the
butter into the flour, and put in the yeast to
rise. Knead, form into small rolls, raise for
half-an-hour, bake in a quick oven.

[156]

How to Make Brown Bread.

TAKE 2-lbs. of good wheatmeal and 5-lbs.
of household flour, 2-ozs. of fresh yeast,
35^-pts. of hot water, and 2-ozs. of nucoline.
First mix the yeast with a little golden syrup
and add it to the water, flake the nucoline and
mix it with the flour, pour in the water, stir
with a wooden spoon, and then knead for 5
minutes. Make it into small cakes, or put
into tins and let it rise for about 30 minutes in
a warm temperature, after which put into a hot
oven (reducing to moderate). Brown bread
must be light and well baked, or it will cause
dyspepsia. The addition of buttermilk (in-
stead of water) makes the bread taste delicious.

[ 124 ]

XVIII

HOW TO COOK VEGETABLES

■

THE water in which green vegetables,
beans, etc., have been cooked should be
used for making soups and gravies, as it con-
tains much of the valuable saline matter which
is needful to the maintenance of health. To
conserve these salts in the vegetables, as much
as possible, should be the aim of the scientific
cook, but where this is impossible, every effort
should be made to utilize the solution which
has been formed by the boiling process.

Artichokes should be boiled until tender
only. If over-boiled they become dark-col-
ored and flavorless. They should be eaten
on the day that they are cooked.

Asparagus should be cut into equal lengths
and tied into bundles. These should be stood
on end in a deep stewpan, leaving the tops
about an inch above the water. When the
stalks are tender the tops will be cooked also.

[ 125 ]

HOW TO COOK VEGETABLES

This plan prevents the tops from falling off
through being over-cooked. (See recipe 49.)

Beetroot may be steamed or boiled, but
care should be taken to avoid breaking the
skin, as the juice escapes. It takes about a
hours unless the roots are very large. When
cooked it should be sliced and dressed with
vinegar, oil and pepper to taste— or it may be
fried (recipe 70).

Cabbage should be boiled until tender
only ; if over-cooked it is pulpy and flavorless.
Boiling too fast causes the unpleasant odor to
be given ofi^ which is sometimes noticeable in a
house when this vegetable is being cooked.
The lid of the saucepan should not be used.

Cauliflower must not be boiled until its
crispness is lost. It must be just tender
enough to eat. If not served " au gratin," it
should be dressed with " white sauce " or "to-
mato sauce." (See recipes 48 and 55.)

Carrots should be steamed, not boiled.
The skins should then be wiped off and they
should be served with a brown gravy. They

[ 126]

HOW TO COOK VEGETABLES

are also nice if scraped, sliced and stewed in
haricot tea (recipe i). The smaller the carrots
the more delicate will the flavor be.

Celery is best cooked by stewing it in sufli-
cient water or milk to cover it, after cutting it
into pieces about an inch in length. It should
be served with white sauce.

Kidney Beans need to be carefully trimmed
so that all stringy parts are cut away. They
should be boiled until tender, and no longer,
and served with thin white sauce. It is a
mistake to use these beans when they are
old. The smaller and greener they are, the
better.

Vegetable Marrow should be steamed or
boiled in its jacket. The flavor is lost if this
is removed before cooking.

Mushrooms are most savory when fried
very slowly in a small quantity of butter.
They should be stirred during the process, and
the heat employed must be very moderate in-
deed or they will be made tough.

[ 127 ]

HOW TO COOK VEGETABLES

Potatoes should be cooked in their jackets.
To boil them properly, the water in the sauce-
pan should be thrown away when they have
been boiled for 5 minutes and cold water should
be substituted. This plan equalizes the cook-
ing of the interior and exterior of the potatoes.
When cooked they should be drained dry, a
clean cloth should be placed over the pan and
they should stand on the hot plate to dry.
They should be lifted out separately, and
should be unbroken and floury. Sodden and
heavy potatoes are very objectionable and ought
to be regarded as evidence of incompetency on
the part of the cook. Potatoes baked in their
jackets are considered by many to be preferable,
and, as it is almost impossible to spoil them if
this plan is adopted, it should be employed
when the cook is inexperienced.

If fried potatoes are required for breakfast, it
is best to remove some from the stewpan when
half cooked on the previous day. These
should be cut up in a frying pan in which a fair
amount of butter has been melted, and the
knife should be used while they cook. In a
few minutes the potatoes should be well packed
together, so that the underside will brown ; an

[ 128]

HOW TO COOK VEGETABLES

inverted plate should then be pressed on them
and the pan should be turned upside down
while the plate is held in position with one
hand. A neat and savory-looking dish will
thus be made, but over-cooking must be
avoided previous to the browning process.

To make a change, potatoes should be
mashed occasionally with a little milk and but-
ter. They should then be packed into a neat
shape and garnished with chopped parsley.

The most savory way of cooking these roots
is to use the frying basket and dip them in
boiling fat (at 380 degrees). They should
either be cut into thin fingers previously, or
else be half boiled and broken into pieces.
This latter plan is perhaps best of all, and they
are then termed " potatoes saute." They are
sprinkled with chopped parsley before being
served.

Peas should be placed in a covered jar with
a little butter, and should be steamed until ten-
der. No water is required in the jar. The
pods, if clean and fresh, should be slowly
steamed, rubbed through a colander, and added
to any soup or other suitable dish in prepara-

[ 129 ]

HOW TO COOK VEGETABLES

tion. Another method is to boil the peas with
mint, salt, sugar and a pinch of soda added to
the water. Small young peas should always be
chosen in preference to those which are old and
large.

Spinach should be cooked according to the
directions given in recipes 66, 67, or 85.

[ 130 ]

XIX

LABOR-SAVING APPLIANCES

DOMESTIC work in the kitchen may be
much simplified and lightened if proper
utensils are employed, and those who are able
to do so should obtain the following appliances,
in addition to those which are generally used : —

The " Ida" Nut-Mill, which is used for
making bread-crumbs from crusts or stale bread,
for flaking nuts and almonds, etc., so as to
make them more easy of digestion, and for
flaking nucoline, to make it mix more conven-
iently with dough when employed for making
pastry. This nut-mill may be obtained from
most high-class hardware merchants in Great
Britain and America.

The Frying-Basket is necessary for let-
ting down rissoles, croquettes, cutlets, fritters,
potato chips, etc., into the stewpan which is
kept for firying purposes. The stewpan should

[ 131 ]

LABOR-SAVING APPLIANCES

be four or five inches deep, so as to avoid the
possibility of the nucoline or vegetable fat bub-
bling over and catching fire upon the stove.
Aluminum is the best metal, but if this cannot
be obtained, the pan should be made of enam-
elled iron, as it is fairly thin and lets the heat
act on the fat quickly.

The Raisin Stoner enables one to stone a
large quantity of fruit in a very short time.
Most hardware stores keep them.

The Sausage Machine is useful for mix-
ing and making up rissoles, vegetable sausages,
etc. One of the latest types should be procured,
as they have been much improved lately.

The Potato Masher is necessary for flak-
ing potatoes, and preparing haricot beans, peas,
etc., for admixture in rissoles or croquettes. By
this means the skins can be easily removed af-
ter they have been cooked.

The Wire Sieve (about -^nds inch mesh)
is useful for preparing spinach, and in many
others ways which will suggest themselves to
every cook.

[ 132 ]

LABOR-SAVING APPLIANCES

The Duplex Boilerette is for scalding
milk by means of a steam jacket. It prevents
burning and boiling over.

The Chopping-Basin is a wooden bowl
with a circular chopper which fits it. This pre-
vents the pieces from jumping off and lessens
the time occupied. It is also less noisy and
can be used while sitting down.

[ 133 1

MEDICINAL AND DIETETIC

QUALITIES

IT is important that all who adopt a reformed
diet should know something about the di-
etetic and medicinal value of the articles they
consume, and the following information may
prove helpful : —

Bananas contain a considerable amount of
phosphorus, and are consequently specially
suitable for mental workers. They are easily
digestible and very nutritious, being almost a
perfect food in themselves.

Apples purify the blood, feed the brain, and
also eliminate urates and earthy salts from the
system. As they contain a small amount of
starch, and a good proportion of grape sugar
combined with certain valuable acids, they con-
stitute a most desirable and hygienic food for
all seasons. They should be eaten in a ripe
state. People who cannot digest apples in the

[ 134]

MEDICINAL AND DIETETIC QUALITIES

ordinary way should scrape them and thus eat
them in pulp rather than in pieces.

French Plums are judicious food for per-
sons of nervous temperament and for those
whose habits are sedentary ; they prevent con-
stipation, and are nutritious. They should be
eaten with cream or Plasmon snow-cream.

Strawberries contain phosphorus and iron,
and are especially desirable for mental workers
and ansemic invalids.

Tomatoes are good for everyone, but es-
pecially for those who suffer from sluggish liver.
The popular fallacy that they are liable to cause
cancer, which was circulated by thoughtless
persons some few years since, has been pro-
nounced, by the highest medical authorities, to
be unsupported by any evidence whatever, and
to be both improbable and absurd. In the
Island of Mauritius this fruit is eaten at almost
every meal, and Bishop Royston has stated
that during his episcopate of eighteen years he
only heard of one case of the disease.

Lrettuce is soothing to the system and puri-
fying to the blood. It should be well dressed

[ 135 ]

MEDICINAL AND DIETETIC QUALITIES

With pure olive oil and wine vinegar (3 spoon-
fuls of oil to I of vinegar, well mixed together).
A lettuce salad eaten with bread and cheese
makes a nutritious meal. The thin and tender-
leaved variety should always be chosen.

Figs contain a deal of grape sugar which can
be rapidly assimilated, and are very nourishing
and easily digestible; when they can be ob-
tained in their green state they are specially de-
sirable. They may be considered one of the
most valuable of all fruits.

Dates are very similar to figs, and are both
sustaining and warming; they are easily di-
gested if the skins are thin.

Gooseberries, Raspberries, Currants,
and Grapes are cooling and purifying food
for hot weather. Unripe gooseberries will
however, often upset the liver, and this type of
fruit should not be eaten unless ripe and sweet.

Walnuts, Hazel and Brazil Nuts contain
a considerable amount of oil, and are conse-
quently useful for warming the body and feed-
ing and strengthening the nerves. Vegetable

[ 136 ]

MEDICINAL AND DIETETIC QUALITIES

fat in this form is more easily emulsified and
assimilated than free animal fats, as in butter,
etc. Nuts are also rich in proteid matter.
Where people find that they cannot masti-
cate nuts, owing to impairment of teeth, the
difHculty may be removed by passing the nuts
through an " Ida " nut-mill. When thus flaked
and spread between thin slices of bread and
butter, with honey, they make delicious sand-
wiches for lunch. A pinch of curry powder
(instead of the honey) makes them taste savory.

Chestnuts contain a larger proportion of
starch, but are digested without difHculty when
boiled.

Cheese is very rich in protein — far more so
than lean beef. If well chosen, it is a most
valuable article of diet, and feeds brain, nerves,
and muscles ; but as it is a concentrated food
it should not be taken in excessive quantity.

Protose and Nuttose are reckoned to be
equivalent to lean beef — minus water, uric acid,
and disease germs. As they contain nutritive
substance in a condensed state, they should be
eaten sparingly, but they constitute the most

[ 137 ]

MEDICINAL AND DIETETIC QUALITIES

valuable substitutes for animal food yet placed
upon the market. The International Health
Association, which first invented such products^
has an able advisory medical staff, and therefore
these may be regarded as two of the latest
modern results of chemical research.

White Haricots are highly nitrogenous
and should be eaten in strict moderation. They
make splendid stock for soups and broths. The
beans themselves are more suitable for physical
workers. Brown haricots contain a considerable
amount of iron.

Lrentils are almost identical in composition,
but are more easily digested by those who do
not have much physical toil.

Peas are slightly less nitrogenous than lentils
and haricots, but otherwise very similar ; they
are best when eaten in a green form, and when
young and tender. When the skins are hard
the peas should always be passed through a
potato masher, as the skins are very indigestible,
and may produce an acute attack of colic.

Macaroni has a high dietetic value as a
flesh-forming food; it contains starch and a

[ 138]

MEDICINAL AND DIETETIC QUALITIES

large amount of the gluten of wheat. Being a
rich food, it should be taken sparingly. Toma-
to sauce is the best accompaniment to it (with
Parmesan or grated and melted cheese).

consists almost entirely of starch in an
easily digestible form, and is a valuable and
simple food. It is best when cooked with cheese
or eggs, as this addition makes it a more com-
plete food (see recipes 46 and 47). It is also
a valuable medium by which large quantities of
fat may be taken — plainly boiled rice and but-
ter or oil.

Potatoes consist principally of starch and
water, with a certain amount of potash. They
should be eaten generally, as a separate dish,
with butter and salt. Some tomato or other
chutney makes a tasty dressing.

Brown Bread contains, in addition to its
starch, much more albumen than white bread,
and a larger supply of mineral salts, such as
phosphates, etc. It is, therefore, when light
and well cooked, of much higher dietetic value
for young persons, both for flesh-forming and
bone-building purposes. Physical workers

[ 139 1

MEDICINAL AND DIETETIC QUALITIES

should use it as a staple article of food, and
mental workers will also find it useful, but el-
derly persons do not require it to the same ex-
tent except for laxative effects. The coarser
the brown flour, the more laxative is the in-
fluence of the bread. This is a point worth
noting.

Eggs are nutritive chiefly on account of the
albumen which they contain, but, on the whole,
their value is not great, and they are often liable
to cause digestive troubles. As they contain
uric acid they must not be taken too freely.
Probably the best way to take them is in the
form of custard pudding. Bilious persons
should avoid boiled or poached eggs.

Milk is a valuable food, containing nearly
all the elements necessary for repairing bodily
waste. It should always be scalded for half-an-
hour in a double saucepan — to destroy tuber-
cular and other germs. Portable and concen-
trated forms of milk are now procurable in the
forms of " Plasmon " and " Protene," chiefly
in England, while high-grade condensed milks
are largely used in America.

[ 140 1

MEDICINAL AND DIETETIC QUALITIES

Celery is a useful blood purifier, and is
valuable in all cases of tendency to rheuma-
tism.

Spinach contains a considerable quantity of
iron in a readily assimilable form, and is, there-
fore, good for anaemic persons.

Tapioca, Sago and Semolina consist of
starch and albumen, and are useful farinaceous
substances which enable us to obtain variety in
our diet.

[ 141 ]

XXI

THE CHEMICAL COMPOSITION

OF FOOD

OUR food must contain certain elements,
and in the proper quantities, if the body
is to be well sustained and nourished ; these are
mainly as follows : i . Nitrogenous or proteid
matter — such as albumen, fibrin or gluten (ani-
mal or vegetable). This type of food forms
flesh, builds muscle, and produces strength.

2. Carbo-hydrate or starch matter (or its equiv-
alent, sugar). This supplies heat and energy.

3. Fatty matter (hydro-carbon). This sus-
tains and nourishes the nervous system and also
provides heat. 4. Salts and minerals (such as
phosphates, iron, etc.). 5. Water.

No hard-and-fast table or rule can be laid
down concerning the proper proportions in
which these elements should be combined, be-
cause the amount needful for individuals varies
according to their size, the sort of work they do,

[ 142 1

THE CHEMICAL COMPOSITION OF FOOD

the amount of physical or mental energy they
put forth, and the temperature of the atmosphere
surrounding them. A calculation based upon
Professor Huxley's tables shows that a person
of average size who does a moderate amount of
physical labor requires about 4-ozs. of protein,
8-ozs. starch or sugar, 2-ozs. fat, yi^oz. of salts,
and 4-lbs. of water per diem.

The following indications of dietetic error
may prove useful. Excess of proteid matter
causes a general sense of plethora and unbear-
ableness, nervous prostration or drowsiness
after meals, a tendency to constipation (often
resulting in piles, etc.), headache, periodic ex-
citability, sensuality, irritability and bad tem-
per ; a continuous deficiency of it would tend
to produce general weakness and leanness.
Excess of starch matter produces dyspepsia,
flatulence, pain in the chest and abdomen, acid-
ity (resulting in pimples and boils), enlarged
glands, and an inflammatory state of the sys-
tem ; deficiency of it (or its equivalent, grape
sugar) would produce lack of force, and ner-
vous and physical exhaustion. Excess of fatty
matter causes biliousness; deficiency of it

[ 143 1

THE CHEMICAL COMPOSITION OF FOOD

causes nervous weakness, neuralgia, and men-
tal exhaustion.

Brazil nuts, walnuts and sepucia nuts are
rich in proteid and fatty matter, and contain
such in absolute purity, with a small amount of
starch. The chestnut contains more of this
latter, and is chemically a most valuable food.
Dried fruits contain a large amount of glucose
or grape sugar, for the immediate supply of
force and energy, and also certain fruit-acids
which, in combination with the perfectly pure
water which constitutes the juice, tend to dis-
solve out impurities and earthy deposits from
the system. Legumes, such as peas, beans,
lentils, etc., and cheese or plasmon, are richer
in albuminous or proteid matter than lean
meat.

The following table will enable most persons
to understand, in the main, the composition of
some of the principal foods, and each must as-
certain individually, by experience, the requisite
amount for him — or herself.

[ 144 ]

TABLE OF FOOD VALUES.

Compiled from such authorities as Church, Payer, Lethe-
by, Bljrth, Pavy, Holbrook, Oldfield, Kress, etc.

PHR CBNTACB OF

Lean Beef

Fat Pork

Peanuts

Haricots (White)

Lentils^

Peas (Dried)

Do. (Green)

Macaroni

Cheese (Cheddar) . . .

Oatmeal

Wheatmeal (Entire). .
Do. (Flour only)

Chestnuts

Walnuts

Filberts

Brazil Nuts

Cocoanut

Pine Kernels

Almonds

Raisins

Figs (Dried)

French Plums (Dried)

Dates

Rice

Potatoes

Eggs

Milk (Cow's)

Cream (Devonshire) .

White of Egg

Yolk of Egg

White Fish (Sole) . . .

Mushrooms

Bananas

Apples

Grapes.

Strawberries

Water.

Protein.

72.0

193

390

6.5

28.3

9.9

25-5

12.3

259

8.3

23.8

81.8

3-4

10.8

11.7

36.0

28.4

10.4

15.6

II.7

11.4

12. 1 1

II. 2

7.3

14.6

44-5

15-8

48.0

18.4

6.0

16.4

46.6

5.5

5.0

9.2

6.2

23-5

14.0

2.5

17.5

6.1

26.4

2.4

20.8

6.6

12.4

7.8

75.0

2.2

74.0

14.0

89.1

28.6

4.0

78.0

20.4

52.0

16.0

86.1

11.9

90-3

4-3

74.1

1.2

82.0

78.8

1-3

90.9

I.O

Fat.

3.6

48.9
46.2

2.8

1-9
2.1

.4
1.6

31.1
6. 1 1

2.2

1.2

2.4

57.4
28.5

67.7
36.0

71.5

53.0

4-7

.9
.8

.4
.2

10.5

3.9
65.0

307
.2

.3
.8

1.7

Starch

Matter, or

Si^ar.

Mineral
Matter.

—

5.1

—

2.3

1.8

3-3

55.7

3.2

53.0

58.7

2.1

13.7

72.9

—

4.5

63.6

3.0

71.7

3.0

73.6

69.0

3-3

130

2.0

II. I

1.5

6.6

3-3

8.1

1.0

14.0

7.8

74.7

4.1

65.9

2.3

68.9

1.5

65.3

1.6

79.0

21.0

1.0

1.5

5.2

—

1.6

—

1-3

—

1.2

3.7

1.4

22.9

1.0

16.6

17.7

6.8

Total
Nutri-
ment

28.0
61.0

79.6
87.2
83.0
86.7
18.2
89.2
64.0
89.1
88.3

86.8

89.3
88.2

59.5
94.0

50.5

950

87-3
86.0

75-2
73.6

73-7
87.6

24.4

26.0

14.0

69.4
22.0
48.0

13-3

9.7
25.9
18.0
21.2

In the above Table, the amount of Starch accredited to the various sweet
fruits must be understood to be contained in a pre^digested form as grape sugar.

[ 145]

XXII

HYGIENIC INFORMATION

IT is important to remember that the more
physical energy we put forth, the larger is
the amount of nitrogenous and starch matter
we require in our diet — and vice versa. Brain
workers of sedentary habits require but a mod-
erate amount of either, and quickly suffer from
indigestion if food is taken in excessive quan-
tity. For such, a diet of dried and fresh fruits,
nuts (malted or in natural condition), milk,
cheese, brown bread and butter, rice, macaroni
and vegetables is found to be the most hygienic.
Nitrogenous food is principally supplied by
pulses — such as peas, haricots and lentils, or
by animal products such as cheese and eggs.
Starch food is obtained chiefly in the form of
cereals, potatoes and rice, and to a moderate
extent in various nuts.

VEGETABLE oils and fats produce heat
and build up the nerves. We require a
much larger amount of food containing fat in

[ 146]

HYGIENIC INFORMATION

cold weather and in cold climates than in warm
weather and in warm climates. By producing
fruits in profusion in the summer-time Nature
provides for our obedience to our instinctive
taste — which is to prefer such simple and cool-
ing diet when the temperature is high. But in
winter-time nuts should be eaten every day in
some form — either raw or cooked.

OLD age is accompanied by the accumula-
tion in the body of certain earthy salts
which tend to produce ossification. The de-
posit of these in the walls of the arteries im-
pedes the circulation, and produces senility and
decrepitude. Flesh-food accelerates this proc-
ess, but the juices of fruits, and distilled or
soft water, dissolve out these deposits, and the
older one becomes the more freely should one
partake of fruit and water.

A distilling apparatus might be kept in every
house. Several kinds are now upon the market.
If a still cannot be obtained, filtered rain water
is the best water to drink. The more juicy
fruit we consume, however, the less drink of
any kind we require, and the water contained
in fruit is Nature's purest and best production.

[ 147]

HYGIENIC INFORMATION

Frequent bathing and the occasional use of
the vapor bath also help to eliminate these
earthy deposits, and those whose skins are
never made to perspire by wholesome exercise
in the open air must cause this healthful opera-
tion to take place by other means— or pay the
penalty which Nature exacts.

CHILDREN who are building up bone
and tissue require to be supplied with
brown wheatmeal bread, or with wheatmeal
biscuits, in order to obtain the phosphates, etc.,
which are found under the husk of the wheat.
If they are fed upon white bread only, in com-
bination with the usual artificial diet of modern
civilization, they will be in danger of suffering
from rickets or malnutrition. But when the
adult stage is reached, cereals may be more
sparingly used by those who have little physical
exercise. When brown meal is mixed with the
white it will help the digestive organs to assim-
ilate the bread with less discomfort, and at the
same time it supplies the phosphates which are
essential for nourishing the brain.

OATMEAL is a starch food which sup-
plies heat and energy to the system ;

[ 148 1

HYGIENIC INFORMATION

when eaten in the form of porridge it is often
likely to cause digestive trouble unless the
starch is partly transformed by being cooked
for several hours. All starch foods when eaten
in a " sloppy " state, and in excessive quantity,
are apt to cause dyspepsia, for the tendency of
the consumer is to avoid mastication ; conse-
sequently the ptyalin in the saliva, which should
transform some of the starch partially into
sugar, fails to become properly mixed with it,
with the result that the starch enters the stomach
quite unchanged. Very little provision, if any,
is made for its digestion there, and while wait-
ing to be passed on to the intestine where the
process of transformation into glucose can be
completed, previous to assimilation, it is apt to
become fermented and to cause indigestion and
acidity. When the process is complete and
much vital energy has been expended in this
transformation, the result is that we have only
manufactured a substance which we could have
obtained ready made by Nature — for figs, rais-
ins, dates, bananas and other sweet fruits con-
sist chiefly of grape sugar. Dry biscuits or
toast should be eaten with porridge to promote
better mastication ; it should be taken in very

[ 149 ]

HYGIENIC INFORMATION

moderate quantity, and it is more valuable in
the winter than in the summer, on account of
the fat which it contains.

A WORD of warning should perhaps be
given concerning the excessive use of
starch, and I feel justified in emphasizing the
point because I am convinced that multitudes
suffer from dyspepsia and ill-health simply
through eating cereal food immoderately. This
will often be found to be the rock upon which
those who have made a thoughtless and unsuc-
cessful trial of " vegetarianism " have made
shipwreck. If dyspeptics test the truth of this
statement for themselves they will be grateful
for the information thus given. Let such re-
duce their consumption of the various starch
foods, potatoes, etc., by about one half of the
usual amount, and let them take the remainder
in a well-cooked form. When the starch has
been turned into " dextrin " by the baking proc-
ess, as in the case of toast, or well-baked
crisp biscuits, the first stage of digestion is ac-
complished and the remaining one is thus facili-
tated. The reduction of cereal consumption
can be made up, if necessary, by eating more

[ 150]

HYGIENIC INFORMATION

sweet fruits, and the result of this experiment
will convince those who try it that I am mak-
ing known to them practical truth of a valuable
sort. To all dyspeptics I recommend the
habit of often making their breakfast of fruit
and nuts, with brown toast or meal biscuits
and butter. They will be surprised at the im-
provement in their state. A cup of milk in
which a teaspoonful of " Plasmon " has been
dissolved and boiled will make such a meal
complete.

There was a time when man did not know
how to make fire or to cook. He could not
have used cereals to any great extent * in those
days, for the starch cells require to be broken
up by heat, and as the anthropoid apes do not
live upon grain, we are fairly safe in inferring
that it is not a strictly natural food for us.
Sweet fruits (such as bananas and figs) are
generally preferable, for they are assimilated
almost without eflFort and do not need prelim-
inary transformation.

NUTS have the advantage of containing a
large amount of oil, with a very moder-
ate amount of starch ; it is wise, therefore, to

[ 151 1

HYGIENIC INFORMATION

accustom one's self to eating them regularly,
and if they are taken with fruit alone instead
of after a heavy meal, those who have hitherto
considered them to be indigestible will prob-
ably be led to change their opinion. If
** flaked " by being passed through a nut-mill
they are more easily masticated. Nut prod-
ucts, such as nuttose and protose, will be
found to be easily digestible by most persons.
Such foods, however, must be eaten in moder-
ation, as they contain much proteid matter.
They are very useful and are destined to be-
come very popular in course of time.

MENTAL workers and those living at
high pressure cannot digest the same
food as persons who enjoy the opportunity for
much outdoor exercise or labor. To attempt
it means dyspepsia, and, therefore, the amount
of food consumed must be lessened, and par-
tially digested foods, such as those above
mentioned, prove both useful and advantafye-
ous.

T is a mistake to mix various fresh fruits
and vegetables by eating them together.

[ 152 ]

HYGIENIC INFORMATION

Fermentation is sometimes thus caused, as
vegetables take a considerable time to digest
Vegetables should be eaten with savory dishes
and simple puddings. Add fruit should be
reserved for other meals, as a general rule.

ONE of the best cures for indigestion and
biliousness, which is superior to all the
pills and potions that were ever advertised, is
" fasting "—simply that and nothing more. In
ninety-nine cases out of a hundred, headache,
dyspepsia, and torpid liver are caused by er-
roneous or excessive diet. To abstain from
eating and drinking entirely, until one is hun-
gry enough keenly to enjoy a crust of dry
bread, is a medical prescription which is price-
less. Let every dyspeptic try this remedy,
and, having proved its worth, let him tell some
other sufferer of it. Constipation can nearly
always be cured by adding stewed figs, French
plums, salads, and the like, to one's menu, by
eating brown instead of white bread, and by
taking less nitrogenous food.

The mind can exercise powerful hygienic in-
fluence over the body, and mental force should
be exerted to banish all fear, worry and care.

[ 153 1

HYGIENIC INFORMATION

THE majority of persons live on about
half of what they eat, and unduly tax
their vital energy by compelling the system to
get rid of the other half. The energy thus
wasted might be used for mental or physical
work. The most potent cause of dyspepsia
is the foolish habit of sitting down to eat be-
cause it happens to be meal-time, and then
succumbing to the temptation to partake of
dainty dishes when absence of hunger should
be regarded as Nature's monitor, telling one
that food is not required. Thousands of inva-
lids are hurried into their graves by the per-
suasions of well-meaning but misguided friends,
who continually urge them to be eating or
drinking " in order to keep up their strength,"
whereas on account of the fact that they are
expending little or no energy they require only
the smallest quantity of nourishment. The
craving for stimulants is not only caused by
insufficient nutrition, but also by eating to ex-
cess. Exhausted nature, wearied by incessant
efforts to overcome the continual process of
" stoking '* to which so many misguided mor-
tals subject themselves, exhibits signs of pros-
tration ; the whip and spur of stimulating

[ 154]

HYGIENIC INFORMATION

drinks is then felt to be needful, and is often
applied, lest the digestive machinery should
become entirely choked.

THE latest declarations of some of the
principal English medical authorities on
** cancer " are to the effect that there is good
reason for believing that people become predis-
posed to this disease by excessive eating, and
especially by the excessive consumption of ani-
mal food which is now so generally prevalent.

THE milk as well as the flesh of cattle is
very frequently infected with the germs
of tuberculosis and other maladies. Ninety
per cent, of Queen Victoria's dairy herd at
Windsor were found to be tuberculous. Many
cattle in this country are doubtless in a similar
state, and, as the disease is highly contagious,
the risk of eating consumptive corpses must be
apparent to all intelligent persons. Cooking
does not destroy the bacilli in the centre of a
joint, as the flesh does not reach boiling point
there at all. All milk should be scalded for at
least half an hour before it is consumed, either
by children or adults ; to neglect this precau-

[ 155 1

HYGIENIC INFORMATION

tion is most uni^se, and may prove suicidal.
A double saucepan is necessary for the process,
and, when the milk has become cold, the cream
can be skimmed off.

IF the digestive process is unduly delayed by
overloading the stomach or by drinking
largely at meal-dmes so as to dilute the gastric
juice, fermentation, flatulence and impaired
health are likely to result. Raw sugar if taken
very freely with starch foods is also apt to in-
duce fermentation.

AVERY safe rule to observe, and one
which would save thousands from physi-
cal discomfort and suffering, is this — only eat
fruits which are palatable in their natural un-
cooked state. No one would pick a sour ap-
ple or gooseberry from the tree and eat it. It
is unwise to stew it and then eat it. Wait un-
til it has been ripened and cooked by the rays
of the sun. This rule may safely be followed
with all products of Nature. Before man in-
vented the art of cooking, he could, in his nat-
ural state, only have eaten such fruits of the
earth as were palatable and appetizing when in

I iS6]

HYGIENIC INFORMATION

their raw state. Ultimately, when the race
has acquired wisdom through experience, a
general return will probably be made to this
simple plan.

THOSE who work their brains or their
bodies to any considerable extent im-
mediately after partaking of a solid meal, sim-
ply invite an attack of indigestion to develop it-
self. The vital force required for the digestive
process is diverted from the stomach, with the
result that the food is left to ferment or decom-
pose. Malnutrition follows if the above-men-
tioned habit is persisted in for any length of
time, and the deluded " business-man " who
" cannot spare the time " for a short rest or
stroll after the mid-day meal, at last awakens to
the fact that he has damaged his constitution
and has been " penny wise and pound foolish."
The brain or body which has been severely
taxed should also be given an interval of rest
before any but the very lightest meal is taken.
We should always remember that it is not what
we eat that nourishes us, but what we are able
to assimilate.

[ 157]

HYGIENIC INFORMATION

RECREATION is as necessary to health
as food and water. An interest in life and
occasional amusement are equally necessary.
Thousands of women have died from monoto-
nous and continuous domestic care ; multitudes
of men succumb to excessive mental strain and
incessant business anxiety, and vast numbers of
those who " neither toil nor spin " sink into the
grave for the simple reason that they have
no object in life. Chronic dyspeptics should
reflect on these facts.

THE sun-bath, taken by exposing the naked
body to sunshine, is a most hygienic and
vitalizing exercise. The human skin needs ex-
posure both to the air, to the action of light,
and to the sun's rays. Those who are wise and
who wish to live a century will see that their
bodies are not robbed of this blessing. Aborig-
inal races which have successfully survived the
introduction of all the other evils of civilization,
have succumbed and been entirely wiped out
when they added the practice of encasing their
bodies continuously in stuffy clothing.

[ 158]

HYGIENIC INFORMATION

THOSE who drink tea should only infuse
it by pouring boiling water on it in a pre-
viously warmed enamelled iron jug, and the
water should not be allowed to remain on the
leaves more than one minute, but should at
once be poured ofF into the teapot through a
strainer. Coffee should be made in the same
way, but the pot or jug should be made to boil
up for just a moment before pouring the liquor
off into another receptacle. The water should
be freshly boiled, and should be used as soon as
it comes to a boiling point. Tea, however,
should be used in the strictest moderation (if
at all), as it is detrimental to the health of many
persons. The tannin contained in it toughens
all proteid food, and possibly injures the coats of
the stomach and intestines as well. Leather is
made by dressing skin with tannin. The theine,
which is the stimulative substance in tea, is de-
clared by Dr. Alex. Haig, F.R.C.P., to be
identical with uric acid in its effect upon the
human body. Thousands of dyspeptics and
invalids are suffering from drinking tea several
times a day.

If one feels that a cup of tea or coffee is really
necessary, it is best to take it between meals

t 159]

HYGIENIC INFORMATION

rather than with them. Plenty of water should
be added, so as to make the beverage weak.
Coffee should be pure, unadulterated and freshly
ground. Most persons are, however, better
without it altogether, as it unduly stimulates the
heart, excites the brain and arouses the passions.

FRESH air is absolutely essential if health
and longevity are to be attained. Sitting
in close rooms, the air of which has been de-
nuded of oxygen and laden with carbonic acid
by human beings or gas lamps, simply causes
poisoned blood, headache, and ill-health. When-
ever possible one should sleep with the window
open.

WITHOUT deep breathing the lungs
cannot be inflated sufficiently, the blood
cannot be oxidized properly, and the constitu-
tion is neither warmed nor vitalized adequately.
Deep breathing should be practised daily, and
a physical exerciser should be used to increase
lung capacity.

HE last meal of the day should not be
taken after seven o'clock at night. Dis-

[ 160I

HYGIENIC INFORMATION

turbed rest and the habit of dreaming are an
almost certain indication of errors in diet hav-
ing been committed, or of this rule having been
infringed.

PHYSICAL maladies should not be attrib-
uted to the " mysterious dispensations of
Providence," but in nearly all cases to our
physical transgressions and mistakes or those of
our parents. Probably the most valuable pre-
scription ever given to a patient was that given
by Dr. Abernethy to a wealthy dyspeptic, " Live
on sixpence a day and earn it."

[ i6i 1

XXIII

PHYSICAL VITALITY :

ITS ACQUISITION AND ACCUMULATION

FEW persons take any thought or trouble
concerning the accumulation of vitality,
although it is one of the most priceless of all
earthly possessions, and without it all other
good things are apt to fade, like a mirage, into
thin ain

The human body is a storage battery con-
sisting of millions of cells in which the vital
electricity that produces health, wards off and
prevents disease, makes life enjoyable, and pro-
duces the personal magnetism which causes the
human character to be powerful for good or for
evil, is accumulated.

Every form of manifestation of physical vi-
tality depends upon the life-force stored up in
this human battery — and upon its voltage.
The more fully charged the cells of the body

[ 162 1

PHYSICAL VITALITY

may be, the higher the voltage, and, conse-
quently, the greater the vitality and power.

This voltage is always fluctuating. Physical
or mental expenditure of force lessens it ; recu-
peration, through rest, sleep, the in-breathing of
oxygen and the assimilation of food-pabulum,
increases it. And if the influx is greater than
the output, accumulation results.

Comparatively few persons have ever real-
ized that a pre-determined accumulation of vital
force is an actual possibility and that it can be
brought about by intelligent and methodical
action.

All the " preventive medicines " in the world
are as the small dust of the balance — poten-
tially — when weighed against this Life-force
which " healeth all our diseases and redeemeth
our life from destruction." Its therapeutic
phenomena are truly wonderful ; the fractured
human limb, the damaged bark of the tree,
the broken shell of the humble mollusc, will
each alike be mended and restored by the in-
visible Life-spirit which operates silently in each.

When the human system is invaded by ma-
levolent bacteria and microbes, the white cor-
puscles within us overcome and expel them and

[ 163 ]

PHYSICAL VITALITY

save us from disease. They act thus whenever
the sum total of our vitality— or voltage — is
such as to maintain them in fit and forceful
condition. If they are not properly fed with
those elements which are needful for their sus-
tenance and welfare, they soon run down, and
we become aware of the fact by realizing that
we ourselves have run down. Our voltage is
below the normal ; we are below par. We
then are liable to become the prey of those
ceaseless microscopic enemies which are ever
ready to pounce upon the unfit.

If our corpuscles are weaker than the invad-
ing foes no drugs can save us, — we are doomed.
Hence the importance of keeping our nerve-
centres well charged and our minute life-cells
in vigorous condition.

To accumulate vitality our food must con-
tain all the chemical elements which we need.
Nitrates for muscle building, carbons for heat
and energy production, fats and phosphates and
other mineral salts for the sustenance of brain
and nerve-force. None must be permanently
omitted. If, for instance, we exclude organic
phosphorus from the food of a man of mighty
intellect, he will, in due time, be reduced to a

[ 164]

PHYSICAL VITALITY

Stage bordering on idiocy. We can obtain this
phosphorus in such foods as cheese, milk,
whole-meal (graham) bread, oat-meal, peas,
beans, apples and bananas. But inorganic
phosphorus in the form of drugs or pills is
dangerous.

The other elements are also necessary, and
our diet must contain the whole of the four-
teen from which the body is constructed. This
fact suggests the wisdom of making our diet
as varied as possible. Nature will assimilate
the necessary elements if opportunity is thus
provided.

The human body, and its brain and nerves,
are in the first instance constructed, and are
then continuously reconstructed from the food
which reaches us through the digestive appa-
ratus and the lungs. Our thoughts are largely
the outcome of our food-pabulum — as a man
eatethy so he thinketh. The numerous cases of
mental idiosyncrasy, incompetency, and aberra-
tion which we see around us, may, in very
many instances, be traced to erroneous feeding.

To store vitality we must live by method,
and take some trouble. Nature's greatest gift
is not to be obtained haphazard and without

[ i6s 1

PHYSICAL VITALITY

thought and effort. We must eat wisely, and
breathe wisely, and live wisely ; and the closer
to Nature we get, the better it will be for us.
The early morning sunshine produces healthful
vibration; the atmosphere which has been vital-
ized by its rays contains the life-giving oxygen
upon which our vitality so largely depends.
To rise with the lark, and retire while the night
is still young, is to walk in Wisdom's way.

The habit of deep-breathing, like the habit
of living much in the open air, yields impor-
tant results. We should remember that the
atmosphere consists of oxygen and nitrogen —
the very elements of which our bodies are
chiefly constructed. Life and vigor can be
inhaled^ but few persons have learned the art.

The habit of cheerfulness tends to promote
the assimilation of food which vitalizes — and
thus it favors longevity.

Exercise — of an intelligent and healthful sort
— ^is needful to make the life-current pulsate
through our bones and tissues. Without it
our organs do not get properly nourished and
rebuilt — stiffness and atrophy set in. Every
organ must be used if we are to secure complete
development and health.

[ i66]

PHYSICAL VITALITY

Food which is likely to contain disease germs
and decomposing bioplasts (such as dead bod-
ies) must be eschewed, and worry and care
must be banished, as far as possible, from our
lives.

Vitiated atmosphere must be avoided, as well
as all unwise and excessive expenditure of nerve-
force, for these things deplete the storage bat-
tery of human electricity and lessen its voltage.

The Coming Race will master the secret of
accumulating life-force — for mankind is slowly
rising upon the stepping-stones of painful ex-
perience to knowledge of Truth and " Life
more abundant."

[ 167 1

SYNOPSIS OF RECIPES

Breakfast Dishes, 19, 50, 52,

56, 58. 74, 79» 87» 89. 96,
97,98, 99, 100, loi, 106, 132,

i55» 156.

Luncheon Dishes, 45 to 107,
124 to 140, 144. 155.

Recipes for Cottag^e Din-
ners, 6 to 14, 16 to 18, 26 to
28, 30 to 33, 35 to 43, 45 to
48, 5o» 5i» 53 to 62, 65, 66,
70 to 79, 82 to 84, 86 to 90»
96 to 107, 125 to 128, 130 to
i35» 140.

Recipes for Household Din-
ners, 6 to 90, 108 to 145,

i55» 156.
Picnic Recipes, 91 to 107.

Simple Recipes for Bache-
lors, 6 to 23, 25 to 28, 30,

32, 33f 41 to 43, 45 to 67, 70,
73 to 75, 77, 79, 80, 82, 86 to
90, 95 to 104, 106, 107,
116, 121, 125 to 128, 130 to

135. HO-

Recipes for Invalids, i to §,

6, 7, 10 to 17, 24, 28, 30,
33» 36, 42, 45 to 51, 57, 61,
62, 67, 74, 85, 89, loi, 103,
125, 126 to 128, 130 to 132,
I34i MO, 144-

Recipes for Travellers, 96
to 104.

Supper Dishes, 45 to 53, 56
to 67, 73 to 79, 81, 83, 85 to
87, 89, 90.

Summer and Winter
Drinks, 146 to 154.

Recipes for Bread-makings,

i55» 156.

[ 169]

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